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HEALTH  SCIENCES  STANDARD 


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PREVENT   LIFE-WASTE— 
UPBUILD  NATIONAL  VITALITY 


New    VORK.  tiiV. 


25  WEST  45tli  STREET 

Directors 

Hon.  William  H.  Taft 
Henry  H.  Bo-wman. 
Francis  R.  Cooley 
Robert  W.  de  Forest 
IrvinJ  Fisher 
Eugene  Lyman  Fisk 
Harold  A.  Ley 
Elmer  E.  Rittenhouse 
Charles  H.  Satin 
Frank  A.  Vanderlip 


HON.  WILLIAM  H.  TAFT 

Chairman,  Board  of  Directors 

ELMER    E.    RITTENHOUSE 

President 

GEN.  W.  C.  GORGAS 

Consultant,  Sanitation 

PROF.  IRVING  FISHER 

Chairman,  Hygiene  Reference 
Board 

EUGENE  L.  FISK,  M.D, 

Director  of  Hygiene 

HAROLD  A.  LEY 

Vice-President  and  Treasurer 

JAMES  D.  LENNEHAN 

Secretary 


Tke  Institute  -was  estaLlisked  by  a  group  of 
scientists,  publicists,  and  business  men,  -wbo 
desired  to  provide  a  self-supporting  central 
institution  of  national  scope  devoted  to  the 
science  of  disease  prevention — a  responsible 
and  authoritative  source  from  "wbicb  tbe 
public  might  dra^w  kno^wledge  and  inspiration 
in  tbe  great  ^var  of  civilization  against  need- 
less sickness  emd  premature  deatb. 


LIFE  EXTENSION  INSTITUTE,  Inc. 

25  WEST  45tli  STREET         ::         NEW  YORK  CITY 


IL 


HOW  TO   LIVE 


Digitized  by  the  Internet  Archive 

in  2010  with  funding  from 

Open  Knowledge  Commons 


http://www.archive.org/details/howtoliverulesfoOOfish 


COPVniGHT  MOFFETT  STUDIO 


Hon.  William  Howard  Taft 
Chairman,  Board  of  Directors  Life  Extension  Institute,  Inc. 


HOW  TO  LIVE 

RULES   FOR    HEALTHFUL   LIVING 
BASED  ON  MODERN  SCIENCE 


AUTHORIZED  BY  AND  PREPARED  IN  COLLABO- 
RATION WITH  THE  HYGIENE  REFERENCE 
BOARD   OF  THE  LIFE  EXTENSION 
INSTITUTE,  INC. 


BY 

IRVING   FISHER,  Chairman, 

PBOFESSOR   OF   POLITICAL   ECONOMY,    YALE   UNIVERSITY 
AND 

EUGENE   LYMAN   FISK,    M.D., 

DIRECTOR  OF  HYGIENE  OP   THE  INSTITUTE 


EIGHTH  BE  VISED  EDITION 


FUNK  &  WAGNALLS  COMPANY 

NEW  YORK  AND  LONDON 
1916 


F  "^3 


Copyright,  1915,  by 

FUNK  &  WAGNALLS  COMPANY 

(Printed  in  the  United  States  of  America.) 


Published,  October,  1915 

Second  Edition,  November,  I915 

Third  Edition,  December,  1915 

Fourth  Edition,  March,  igi6 

Fifth  Edition,  April,  igi6 

Sixth  Edition.  May,  1916 

Seventh  Edition,  June,  1916 

Eighth  Revised  Edition,  September,  1916 


FOREWORD 

To  one  who  lias  been  an  eye-witness  of  the 
wonderful  achievements  of  American  medical 
science  in  the  conquest  of  acute  communicable 
and  pestilential  diseases  in  those  regions  of 
the  earth  where  they  were  supposed  to  be  im- 
pregnably  entrenched,  there  is  the  strongest 
possible  appeal  in  the  present  rapidly  growing 
movement  for  the  improvement  of  physical 
efficiency  and  the  conquest  of  chronic  diseases 
of  the  vital  organs. 

Through  the  patient,  intelligent  and  often 
heroic  work  of  our  army  medical  men,  and 
the  staff  of  the  United  States  Public  Health 
Service,  death-rates  supposedly  fixed  have 
been  cut  in  half. 

While  it  is  true  that  to  the  public  mind 
there  is  a  more  lurid  and  spectacular  menace 
in  such  diseases  as  small-pox,  yellow  fever 
and  plague,  medical  men  and  public  health 
workers  are  beginning  to  realize  that,  with 
the  warfare  against  such  maladies  well  or- 

[Tii] 


FOREWORD 

ganized,  it  is  now  time  to  give  attention  to 
the  heavy  loss  from  lowered  physical  efficiency 
and  chronic,  preventable  disease,  a  loss  ex- 
ceeding in  magnitude  that  sustained  from 
the  more  widely  feared  communicable  dis- 
eases. 

The  insidious  encroachment  of  the  chronic 
diseases  that  sap  the  vitality  of  the  individual 
and  impair  the  efficiency  of  the  race  is  a  mat- 
ter of  increasing  importance.  The  mere  ex- 
tension of  human  life  is  not  only  in  itself  an 
end  to  be  desired,  but  the  well  digested  scien- 
tific facts  presented  in  this  volume  clearly 
show  that  the  most  direct  and  effective  means 
of  lengthening  human  life  are  at  the  same 
time  those  that  make  it  more  livable  and  add 
to  its  jDOwer  and  capacity  for  achievement. 

Many  years  ago,  Disraeli,  keenly  alive  to 
influences  affecting  national  prosperity,  stat- 
ed: ''Public  Health  is  the  foundation  on 
which  reposes  the  happiness  of  the  people 
and  the  power  of  a  country.  The  care  of 
the  public  health  is  the  first  duty  of  a  states- 
man." It  may  well  be  claimed  that  the  care 
of  individual  and  family  health  is  the  first  and 
most  patriotic  duty  of  a  citizen. 

These  are  the  considerations  that  have  in- 

[  viii  ] 


FOREWORD 

fluenced  me  to  co-operate  with  the  life  ex- 
tension movement,  and  to  commend  this  vol- 
ume to  the  earnest  consideration  of  all  who 
desire  authoritative  guidance  in  improving 
their  own  physical  condition  or  in  making 
effective  the  knowledge  now  available  for 
bringing  health  and  happiness  to  our  peo^Dle. 

WM.  H.  TAFTo 
New  Haven,  June  12,  1915. 


[ix] 


PREFACE 

The  purpose  of  this  book  is  to  spread 
knowledge  of  Individual  Hygiene  and  thus  to 
promote  the  aims  of  the  Life  Extension  In- 
stitute. These  may  be  summarized  briefly  as : 
(1)  to  provide  the  individual  and  the  physi- 
cian with  the  latest  and  best  conclusions  on 
individual  hygiene;  (2)  to  ascertain  the  exact 
and  special  needs  of  the  individual  through 
periodic  health  examinations;  (3)  to  induce 
all  persons  who  are  found  to  be  in  need  of 
medical  attention  to  visit  their  physicians. 

A  sad  commentary  on  the  low  health-ideals 
which  now  exist  is  that  to  most  people  the 
expression  'Ho  keep  iceW  means  no  more 
than  to  'keep  out  of  a  sich-hed.  Hitherto,  the 
subject-matter  of  hygiene  has  been  consid- 
ered in  its  relation  to  disease  rather  than  to 
health.  In  this  manual,  on  the  other  hand, 
it  is  treated  in  its  relation  to  (1)  the  preser- 
vation of  health;  (2)  the  improvement  in  the 
physical  condition  of  the  individual,  and  (3) 

[xi] 


PREFACE 

the  increase  of  Ms  vitality.  In  short,  the 
objects  of  the  manual  are  positive  rather  than 
negative.  It  aims  to  include  every  practical 
procedure  that,  according  to  the  present  state 
of  our  knowledge,  an  athlete  needs  in  order 
to  make  himself  superbly  *^fit,"  or  that  a 
mental  worker  needs  in  order  to  keep  his  wits 
sharpened  to  a  razor-edge.  For  this  reason 
some  suggestions,  which  might  otherwise  be 
regarded  as  of  minor  importance,  have  been 
included  and  emphasized.  While  it  is  true 
that  a  moderate  infraction  of  some  of  the 
minor  rules  of  health  is  not  inconsistent  with 
maintaining  good  health  in  the  sense  of  keep- 
ing out  of  a  sick-bed,  such  infraction,  be  it 
ever  so  moderate,  is  utterly  inconsistent  with 
good  health  in  the  sense  of  attaining  the 
highest  physical  and  mental  efficiency  and 
power. 

Future  advances  of  knowledge  will  doubt- 
less occasion  additions  to,  or  modifications  of, 
the  conclusions  stated  herein,  and  these  will 
form  the  subject  of  subsequent  publications 
by  the  Institute. 

In  order  that  the  Institute  may  have  at  its 
disposal  the  latest  and  most  authoritative  re- 
sults of  scientific  investigations,  its  Hygiene 

[xii] 


PREFACE 

Eeference  Board  was  created.  The  present 
book  is  tlie  first  general  statement  of  the 
conclusions  of  this  Board  after  a  year  of  care- 
ful consideration.  These  conclusions  are  the 
joint  product  of  the  members  of  the  Board, 
with  the  active  co-operation  of  the  Director 
of  Hygiene  of  the  Institute.  They  may  fairly 
be  said  to  constitute  the  most  authoritative 
epitome  thus  far  available  in  the  great,  but 
hitherto  neglected,  realm  of  individual  hy- 
giene. 

The  Chairman  of  the  Board  has  exercised 
the  function  of  editor,  and  is  responsible  for 
the  order  and  arrangement  of  the  material. 

Friends  of  the  Institute  may  help  its  work 
by  spreading  the  ideas  given  in  the  following 
pages  and  by  increasing  the  number  of  its 
readers.  Such  profits  as  may  be  received  by 
the  Institute  from  the  sale  of  this  book  will 
be  devoted  to  further  philanthropic  effort  by 

the  Institute. 

Ievi:n-g  Fishee, 
Eugene  L.  Fisk. 

New  York,  Sept.,  1915. 


[  xiii  ] 


CONTENTS 


PAGI 


Introduction 


CHAPTER   I 

AIR 

SECTION 

1.  HousixG 7 

2.  Clothing 14 

3.  Outdoor  Living 18 

4.  Outdoor  Sleeping 20 

5.  Deep  Breathing 24 

CHAPTER   II 

FOOD 

1.  Quantity  of  Food 28 

2.  Protein  Foods 35 

3.  Hard,  Bulky,  and  Uncooked  Foods    .     .  40 

4.  Thorough  Mastication 44 

CHAPTER   III 
POISONS 

1.  Constipation 51 

2.  Posture 57 

[XV] 


CONTENTS 

SECTION  PAGE 

3.  Poisons  from  Without 64 

4.  Teeth  and  Gums 78 


CHAPTER   IV 

ACTIVITY 

1.  Work,  Play,  Rest  and  Sleep  ....       89 

2.  Serenity  and  Poise 105 

CHAPTER   Y 
HYGIENE    IN    GENERAL 

1.  The  Fifteen  Rules  of  Hygiene  .     .     .  119 

2.  The  Unity  of  Hygiene 121 

3.  The  Obstacles  to  Hygiene    .     .     .     .  126 

4.  The  Possibilities  of  Hygiene      ...  135 

5.  Hygiene  and  Civilization       .     .     .     .  143 

6.  The  Fields  of  Hygiene 157 

SUPPLEMENTARY  NOTES  ON 
SPECIAL  SUBJECTS 

1.  Notes  on  Food 171 

2.  Notes  on  Overweight  and  Underweight  212 

3.  Notes  on  Posture 221 

4.  Notes  on  Alcohol 227 

[  xvi  ] 


CONTENTS 

SECTION  PAGE 

5.  Notes  on  Tobacco 250 

6.  Avoiding  Colds 272 

7.  Signs  op  Increase  of  the  Degenerative 

Diseases 281 

8.  Comparison   of  Degenerative   Tenden- 

cies Among  Nations 286 

9.  Eugenics 293 

Index       ....,.,...  325 


[  xvii  ] 


HYGIENE   REFERENCE  BOARD 

OF  THE  LIFE  EXTENSION  INSTITUTE,  Inc. 

IRVING   FISHER,    Chairman 

Professor  of  Political  Economy- 
Tale  University 

Statistics 

WILLIAM  J,  HARRIS,  Federal  Trade  Commission,  United 

States   Government. 
CRBSSY   L.    WILBUR,    M.D.,    Director,    Division    of   Vital 

Statistics,   Dept.    of  Health,   State   of  New   York 
WALTER    F.    WILLCOX,    Professor    of    Economics    and 

Statistics,    Cornell   Universit3^ 

Public   Healtli  Administration 

HERMANN    M.    BIGGS,    M.D.,    Commissioner    of    Health 

State  of  New  York. 
RUPERT     BLUE,    M.D.,    Surgeon     General,     U.    S.    Public 

H.  M.  BRACKEN,  M.D.,  Secretary  Board  of  Health,  State 
of  Minnesota. 

J.  B.  GREGG  CUSTIS,  President  Board  of  Medical  Super- 
visors, District  of  Columbia. 

SAMUEL  G.  DIXON,  M.D.,  Commissioner  of  Health,  State 
of  Pennsylvania. 

OSCAR  DOWLING,  M.D.,  President  Board  of  Health, 
State  of  Louisiana. 

JOHN  S.  FULTON,  M.D.,  Secretary  Dept.  of  Health,  State 
of  :Marvland. 

S.  S.  GOLDWATER,  M.D.,  Supt,  Mt  Sinai  Hospital,  New 
York. 

WILLIAM  C.    GORGAS,  IMajor  General  U.   S.   Army. 

CALVIN  W.  HENDRICK,  Chief  Engineer,  Sewerage  Com- 
mission   of   Baltimore. 

J.  N.  HURTY,  M.D.,  Secretary  Board  of  Health,  State  of 
Indiana. 

W.  S.  RANKIN,  M.D.,  Secretary  and  Treasurer,  Board  of 
Health,   State  of  North  Carolina. 

[xix] 


HYGIENE   REFERENCE  BOARD 

THEO.  B.  SACHS,  M.D.,  President  The  Chicago  Tubercu- 
losis Institute. 

JOSEPH  W.  SCHERESCHEWSKT,  M.D.,  U.  S.  Public 
Health   Service. 

GUILFORD  H.  SUMNER,  M.D.,  Secretary — Executive  Offi- 
cer, Dept,  of  Health  and  Medical  Examiners,  State 
of  Iowa. 

GEORGE  C.  WHIPPLE,  Professor  Sanitary  Engineering, 
Harvard  University. 

C.  E.  A.  WINSLOW,  Professor  of  Public  Health,  Tale 
Medical  School. 


Medicine    and    Surgery 

LEWELLTS  F.  BARKER,  M.D.,  Professor  of  Medicine, 
Johns  Hopkins  University. 

GEORGE    BLUMER,    M.D.,    Dean    Yale   Medical    School. 

GEORGE  W.  CRILE,  M.D.,  Professor  Clinical  Surgery, 
Western   Reserve  University. 

DAVID  L.  EDS  ALL,  M.D.,  Professor  Clinical  Medicine, 
Harvard  University. 

HENRY  B.  FAVILL,  M.D.,  Professor  Clinical  Medicine, 
Rush  Medical  College. 

J.  H.  KELLOGG,  M.D.,  Superintendent  Battle  Creek  Sani- 
tarium. 

S.  ADOLPHUS  KNOPF,  M.D.,  Professor  of  Medicine,  De- 
partment of  Phthisiotherapy,  New  York  Post  Gradu- 
ate Medical  School. 

WILLIAM  J,  MAYO,  M.D.,  Ex-President  American  Med- 
■jpoi    A_ssoci£LtiO'H 

VICTOR  C.  VAUGHAN,  M.D.,  Dean,  Dept.  of  Medicine 
and  Surgery,  University  of  Michigan,  Ex-President 
American  Medical  Association. 

HUGH  HAMPTON  YOUNG,  M-D.,  Assoc.  Professor  of  Uro- 
logical  Surgery,  Johns  Hopkins  University  and  Hos- 
pital. 

Cbemistry,  Bacteriolosry,  Patliology,  Physiology,  Biology 

JOHN  F.  ANDERSON,  M.D.,  Director  Hygienic  Labora- 
tory,  United    States   Government. 

HENRY  G.  BEYER,  M.D.,  Medical  Director,  U.  S.  Navy. 

WALTER  B.  CANNON,  M.D.,  Professor  of  Physiology, 
'    Harvard  University. 

RUSSELL  H.  CHITTENDEN,  Professor  of  Physiological 
Chemistry,  Director  Sheffield  Scientific  School,  Yale 
University. 

OTTO  FOLIN,  Professor  of  Biological  Chemistry,  Harvard 
Medical  School.  ,^   . 

M.  E.  JAFFA,  M.S..  Professor  of  Nutrition,  University 
of  California.  ,    ^,       .    ,      .      , 

LAFAYETTE  B.  MENDEL.  Professor  of  Physiological 
' "    Chemistry,  Sheffield  Scientific  School,  Yale  University. 

RICHARD  M.  PEARCE,  M.D.,  Professor  of  Research  Med- 
icine,  University   of  Pennsylvania. 

[XX] 


HYGIENE   EEFERENCE    BOAED 

MAZTCK  P.  RAVENEL,  M.D.,  Director  Laboratory  of 
Hygiene,  Professor  of  Preventive  Medicine  and  Bac- 
teriology,   University    of   Missouri. 

LEO  F.  RETTGER,  Professor  of  Bacteriology  and  Hy- 
giene,  Sheffield   Scientific  School,   Tale  University. 

M.  J.  ROSENAU,  ]\r.D.,  Professor  of  Preventive  Medicine, 
Harvard  IMedical  School. 

WILLIAM  T.  SEDGWICK,  Professor  of  Biology  and  Pub- 
lic  Health,   ^lassachusetts  Institute   of  Technology. 

HENRY  C.  SHERMAN",  Professor  of  Food  Chemistry, 
Columbia   Universitv. 

THEOBALD  SMITH,  M.D.,  Director  Division  of  Animal 
Pathology,     Rockefeller    Institute     for     Medical    Re- 

C  p  O  T*  pVl 

Charles' TV.  stiles,  M.D.,  U.  S.  Public  Health  Service; 

Scientific  Secretary  International  Health  Commission. 
A.   E.   TAYLOR.   M.D.,  Professor  Physiological  Chemistry, 

University   of   Pennsylvania. 
WILLIA:\I    H.    WELCH,    M.D.,    Professor    of    Pathology, 

Johns  Hopkins  University;  President  Board  of  Health, 

State  of  Maryland. 


Eugenics 

ALEXANDER  GRAHAM  BELL,  M.D.,  Board  of  Scientific 
Directors,  Eugenics  Record  Office. 

C.  B.  DAVENPORT,  Director  Carnegie  Station  for  Ex- 
perimental Evolution;  Director  Eugenics  Record 
Office. 

DAVID  STARR  JORDAN,  Chancellor  Leland  Stanford 
Junior  University;  Chief  Director  World  Peace 
Foundation. 

ELMER  E.  SOUTHARD,  M.D.,  Professor  of  Neuropathol- 
ogy, Harvard  Medical  School;  Pathologist  to  Massa- 
chusetts State  Board  of  Insanity. 


Org'anlzed   Philanthropy 

MRS.  S.  S.  CROCKETT,  Ex-Chairman  Committee  on 
Health,   General  Federation  of  Women's  Clubs. 

HENRY  W,  FARNAM,  Professor  of  Economics,  Yale  Uni- 
versity. 

LEE  K.  FRANKEL,  6th  Vice-President  and  Head  of 
Welfare  Department,  Metropolitan  Life  Insurance 
Company, 

LUTHER  H.  GULICK,  M.D.,  President  Camp  Fire  Girls 
of  America. 

THOMAS  N.  HEPBURN,  M.D.,  Secretary  Connecticut  So- 
cietv  for  Social  Hygiene. 

WICKLIFFE  ROSE,  Director  International  Health  Com- 
mission. 

WM.  JAY  SCHIEFFELIN,  Chairman  Executive  Commit- 
tee,   Committee   of   One  Hundred   on  National  Health. 

MAJOR  LOUIS  LIVINGSTON  SEAMAN,  M.D.,  President 
The  China  Society. 


[xxi] 


HYGIENE   EEFERENCE   BOAED 

WILLIAM  F.  SNOW,  M.D.,  General  Secretary,  The  Amer- 
ican  Social  Hygiene  Association,   Inc. 

LAWRENCE  VEILLER,  Secretary  and  Director,  National 
Housing  Association. 

Kdueational 

SAMUEL  HOPKINS  ADAMS,   Author. 

W.  H.  BURNHAM,  Professor  of  Pedagogy  and  School 
Hygiene,    Clark   University. 

CHARLES  H.  CASTLE,  M.D.,  Editor  Lancet  Clinic. 

W.  A.  EVANS,  M.D.,  Professor  Sanitary  Science,  North- 
western University  Medical  School;  Health  Editor, 
Chicago   Tribune. 

BURNSIDE  FOSTER,  M.D.,  Editor  SL  Paul  Medical 
Journal. 

FREDERICK  R.  GREEN,  M.D.,  Secretary  Council  on 
Health  and  Public  Instruction,  American  Medical  As- 
sociation. 

NORMAN  HAPGOOD,  Editor  Harper's  Weekly. 

ARTHUR   P.    KELLOGG,    Managing    Editor,    The    Survey. 

J.  N.  McCORMACK,  Chief  Sanitary  Inspector,  Board  of 
Health,   State   of  Kentucky. 

M.  V.  O'SHEA,  Professor  of  Education,  University  of 
Wisconsin. 

HON.    WALTER  H.    PAGE,    Ambassador   to   England. 

GEORGE  H.  SIMMONS,  M.D.,  Editor  Journal  American 
Medical  Association. 

HARVEY  W.  WILET,  M.D.,  Director  Bureau  of  Foods, 
Sanitation  and  Health,  Good  Housekeeping  Magazine. 

HENRY  SMITH  WILLIAMS.  M.D.,  Author. 

Industrial   Hygiene 

JOHN  B.  ANDREWS,  Secretary  American  Association  for 

Labor   Legislation. 
THOMAS   DARLINGTON,   M.D.,   Secretary  American   Iron 

and    Steel    Institute. 
NORMAN  E.   DITMAN,   M.D.,   Trustee,  American  Museum 

of  Safety. 
GEORGE     M.     KOBER,     M.D.,     Dean     Medical     School     of 

Georgetown  University. 
W.    GTL]\IAN    THOMPSON,    M.D.,    Professor    of   Medicine, 

Cornell   University    Medical    School. 
WILLIAM  H.  TOLMAN,   Director  The  American  Museum 

of  Safety. 

Mouth   Hygiene 
W.  G.  EBERSOLE,  M.D.,  D.D.S.,  Secretary-Treasurer,  The 

National  Mouth  Hygiene  Association. 
ALFRED  C.  FONES,  D.D.S.,  Chairman  Dental  Committee, 

Bridgeport  Board  of  Health. 

Physical   Training 

WM.  G.  ANDERSON,  M.D.,  Director  Gymnasium,  Yale 
University. 

GEORGE  J.  FISHER,  M.D.,  Secretary  International  Com- 
mittee, Y.  M.   C.  A. 

[  xxii  ] 


HYGIENE   REFERENCE   BOARD 

R.  TAIT  Mckenzie,  M.D.,  Professor  of  Physical  Educa- 
tion  and   Director   of   the   Department,   University   of 

"F^  f-*  n  Ti  ^  V 1  \'  fi  n  \  i-i 

EDWARD  A.  RUMELY,  M.D.,  President  The  Interlaken 
School. 

DUDLEY  A.  SARGENT,  M.D.,  Director  Gymnasium,  Har- 
vard University. 

PROF.  ALONZO  A.  STAGG,  Director  Gymnasium,  Univer- 
sitv   of   Chicago. 

THOMAS  A.  STOREY,  M.D.,  Professor  of  Hygiene,  Col- 
lege of  the  City  of  New  York. 


ForelgTi    Advisory    Board 

AUSTRIA 

LUDWIG  TELEKY,  M.D.,  Department  of  Social  Medicine, 
Vienna  University. 

CANADA 

JOHN    GEORGE    ADAMI,    M.D.,    Professor    of   Pathology 
and   Bacteriology,   McGill  University,   Montreal. 

ENGLAND 

SIR  THOMAS  OIZVER,  Professor  of  Physiology,  Durham 

University. 

FRANCE 

ARMAND  GAUTIER,  M.D.,  Professor  of  Chemistry,  Fac- 
ulty of  Medicine,  Paris. 

GERMANY 

PROF.  DR.  KARL  FLtfGGE,  Director  Hygienic  Institute, 
Berlin. 

ITAX.Y 

LEONARDO  BIANCHI,   Professor  of  Psychiatry,  Univer- 
sity of  Naples. 

JAPAN 

PROF.  DR.  S.  KITASATO,  Chief  of  the  Kitasato  Institute 
for  Infectious  Diseases.  Tokyo. 

RUSSIA 

IVAN  PETROVIC  PAVLOV,  Prof,  of  Physiology,  ImperM,! 
Military  Academy  of  Medicine,  Petrograd. 


[  XXTJi  ] 


PORTRAITS  OF  MEMBERS 

OF  THE 

HYGIENE  REFERENCE  BOARD 


Samuel  Hopkins  Adams 


OOPYRIEHT,  1S16,  BY  MOFFETT  STUDIO,  CHIC. 

Mrs.  S.  S.  Crockett 


Dr.  Oscar  Dowling 


Dr.  Henry  B.  Favill 


Dr.  John  S.  Fulton 


C'OPrniSHT    BY    HARRIS    i    EV/!HG 


Mr.  William  J.  Harris 


Prof.  R.  Tail  McKenzie 


COPYR  SHT   BY   HARRIS  II   EWIHS 


Prof.  Mazyck  P.  Ravenel 


Dr.  W.  F.  Snow 


Dr.  William  H.  Tolman. 


COPYRIGHT    BY    HARRIS   &    EWIN8 

Dr.  Harvey  W.  Wiley 


HOW  TO    LIVE 


INTRODUCTION 

The  purpose  of  the  Life  Extension  Insti- 
tute embraces  the  extension  of  human  lifo; 
not  only  as  to  length,  but  also,  if  we  may  so 
express  it,  as  to  breadth  and  depth.  It  en- 
deavors to  accomplish  this  purpose  in  many 
ways,  but  especially  through  individual  hy- 
giene. 

Thoroughly  carried  out,  individual  hygiene 
implies  high  ideals  of  health,  strength,  en- 
durance, symmetry,  and  beauty ;  it  enormous- 
ly increases  our  capacity  to  work,  to  be  happy, 
and  to  be  useful;  it  develops,  not  only  the 
body,  but  the  mind  and  the  heart ;  it  ennobles 
the  man  as  a  whole. 

We  in  America  inherit,  through  centuries  of  Medi.;vai 

.         .  Ideals 

European  tradition,  the  medieval  indifference 
to  the  human  body,  often  amounting  to  con- 
tempt. This  attitude  was  a  natural  outgrowth 
of  the  theological  doctrine   that  the  ^' flesh 


HOW   TO   LIVE 


The  Present 

Health 

Movement 


Medical 
Practise 


is  in  league  with  the  deviP'  and  so  is  the 
enemy  of  the  soul.  In  the  Middle  Ages  saint- 
liness  was  often  associated  with  sickliness. 
Artists,  in  portraying  saints,  often  chose  as 
their  models  pale  and  emaciated  consump- 
tives. 

We  are  beginning  to  cut  loose  from  this 
false  tradition  and  are  Vforking  toward  the 
establishment  of  more  wholesome  ideals.  It 
is  probably  true,  for  instance,  that  the  man 
or  the  woman  who  is  unhealthy  is  now  handi- 
capped in  opportunities  for  marriage,  which 
may  be  considered  an  index  to  the  ideals  of 
society. 

A  great  health  movement  is  sweeping  over 
the  entire  world.  Hygiene  has  repudiated  the 
outworn  doctrine  that  mortality  is  fatality 
and  must  exact  year  after  year  a  fixed  and 
inevitable  sacrifice.  It  aims  instead  to  set 
free  human  life  by  applying  modern  science. 
Science,  which  has  revolutionized  every  other 
field  of  human  endeavor,  is  at  last  revo- 
lutionizing the  field  of  health  conservation. 

The  practise  of  medicine,  which  for  ages 
has  been  known  as  the  ^^  healing  art,'^  is  un- 
dergoing a  gradual  but  radical  revolution. 
This  is  due  to  the  growing  realization  that 

[2] 


INTRODUCTION 

an  ounce  of  prevention  is  worth  a  pound  of 
cure.  As  teachers  and  writers  on  hygiene, 
as  trainers  for  college  athletes,  as  advisers 
for  the  welfare  departments  of  large  indus- 
trial plants,  and  in  many  other  directions, 
physicians  are  finding  fields  for  practising 
preventive  medicine.  Even  the  family  phy- 
sician is  in  some  cases  being  asked  by  his 
patients  to  keep  them  well  instead  of  curing 
them  after  they  have  fallen  sick. 

Furthermore,  the  preventive  methods  of 
modem  medicine  are  being  applied  by  the 
people  themselves,  as  witness  the  great  vogue 
to-day  of  sleeping  out  of  doors;  the  popu- 
larity, not  always  deserved,  of  health  foods 
and  drinks;  the  demand  for  uncontaminated 
water  supplies,  certified  milk,  inspected  meat 
and  pure  foods  generally;  the  world-wide 
movement  against  alcohol,  and  the  legislation 
to  correct  wrong  conditions  of  labor  and  to 
safeguard  the  laborer. 

Labor  itself  to-day  is  being  held  in  honor, 
and  idleness  in  dishonor.  Ideals  are  being 
shifted  from  those  of  ^ leisure''  to  those  of 
** service."  Work  was  once  considered  sim- 
ply a  curse  of  the  poor.  The  real  gentleman 
was  supposed  to  be  one  who  was  able  to  live 

[3] 


HOW   TO   LIVE 

without  it.  The  king,  who  set  the  styles,  was 
envied  because  he  ^*did  not  have  to  work,'^ 
but  had  innumerable  people  to  do  work  for 
him.  His  ability  to  work,  his  efficiency,  his 
endurance,  were  the  last  things  to  which  he 
gave  consideration.  To-day  kings,  emperors, 
presidents  are  trying  to  find  out  how  they 
can  keep  in  the  fittest  condition  and  accom- 
plish the  greatest  possible  amount  of  work. 
Even  among  society  women,  some  kind  of 
work  is  now  **the  thing.'* 
High  Ideals  One  of  the  most  satisfying  tasks  for  any 

man  or  woman  to-day  is  to  take  part  in  this 
movement  toward  truer  ideals  of  perfect 
manhood  and  womanhood.  Our  American 
ideals,  though  improving,  are  far  inferior  to 
those,  for  instance,  of  Sweden;  and  these,  in 
turn,  are  not  yet  worthy  to  be  compared  with 
those  of  ancient  Greece,  still  preserved  for 
our  admiration  in  imperishable  marble.  With 
our  superior  scientific  knowledge,  our  health 
ideals  ought,  as  a  matter  of  fact,  to  excel 
those  of  any  other  age.  They  should  not  stop 
with  the  mere  negation  of  disease,  degener- 
acy, delinquency,  and  dependency.  They 
should  be  positive  and  progressive.  They 
should  include  the  love  of  a  perfect  muscular 

[4] 


INTRODUCTION 

development,  of  integrity  of  mental  and  moral 
fiber. 

There  should  be  a  keen  sense  of  enjoyment 
of  all  life's  activities.  As  William  James 
once  said,  simply  to  live,  breathe  and  move 
should  be  a  delight.  The  thoroughly  healthy 
person  is  full  of  optimism;  ^'he  rejoiceth  like 
a  strong  man  to  run  a  race.''  We  seldom 
see  such  overflowing  vitality  except  among 
children.  When  middle  life  is  reached,  or 
before,  our  vital  surplus  has  usually  been 
squandered.  Yet  it  is  in  this  vital  surplus  that 
the  secret  of  personal  magnetism  lies.  Vital 
surplus  should  not  only  be  safeguarded,  but 
accumulated.  It  is  the  balance  in  the  savings 
bank  of  life.  Our  health  ideals  must  not  stop 
at  the  avoidance  of  invalidism,  but  should 
aim  at  exuberant  and  exultant  health.  They 
should  savor  not  of  valetudinarianism,  but  of 
athletic  development.  Our  aim  should  be  not 
to  see  how  muck  strain  our  strength  can 
stand,  but  how  great  we  can  make  that 
strength.  With  such  an  aim  we  shall,  inci- 
dentally and  naturally,  find  ourselves  accom- 
plishing more  work  than  if  we  aimed  directly 
at  the  work  itself.  Moreover,  when  such 
ideals  are  attained,  work  instead  of  turning 

[5] 


HOW    TO    LIVE 

into  drudgery  tends  to  turn  into  play,  and 
the  hue  of  life  seems  to  turn  from  dull  gray 
to  the  bright  tints  of  well-remembered  child- 
hood. In  short,  our  health  ideals  should  rise 
from  the  mere  wish  to  keep  out  of  a  sick  bed 
to  an  eagerness  to  become  a  well-spring  of 
energy.  Only  then  can  we  realize  the  intrin- 
sic wholesomeness  and  beauty  of  human  life. 


[6] 


CHAPTER   I 

AIR 

Section  I — Housing 

Air  is  the  first  necessity  of  life.  We  may 
live  without  food  for  days  and  without  water 
for  hours ;  but  we  cannot  live  without  air  more 
than  a  few  minutes.  Our  air  supply  is  there- 
fore of  more  importance  than  our  water  or 
food  supply,  and  good  ventilation  becomes  the 
first  rule  of  hygiene. 

Living  and  working  rooms  should  be  ven- 
tilated both  before  occupancy  and  while  oc- 
cupied. 

It  must  be  remembered  that  the  mere  con- 
struction of  the  proper  kind  of  buildings  does 
not  insure  ventilation.  "We  may  have  model 
dwellings,  with  ideal  window-space  and  ven- 
tilating apparatus,  but  unless  these  are  ac- 
tually used,  we  do  not  benefit  thereby. 

The  most  important  features  of  ventilation  Features  of 

.  .  T  T     J 1  -I  Ventilation 

are  motion,  coolness,  and  the  proper  degree 
of  humidity  and  freshness. 

[7] 


HOW    TO   LIVE 


[CH.  I. 


Drafts 


Air  and  Catch- 
ing Colds 


There  is  an  unreasonable  prejudice  against 
air  in  motion.  A  gentle  draft  is,  as  a  matter 
of  fact,  one  of  the  best  friends  which  the 
seeker  after  health  can  have.  Of  course,  a 
strong  draft  directed  against  some  exposed 
part  of  the  body,  causing  a  local  chill  for  a 
prolonged  time,  is  not  desirable;  but  a  gen- 
tle draft,  such  as  ordinarily  occurs  in  good 
ventilation,  is  extremely  wholesome. 

It  goes  without  saying  that  persons  unac- 
customed to  ventilation,  and  consequently 
over-sensitive  to  drafts,  should  avoid  over- 
exposure while  they  are  in  process  of  chang- 
ing their  habits.  But  after  even  a  few  days 
of  enjoyment  of  air  in  motion,  with  cautious 
exposure  to  it,  the  likelihood  of  cold  is  greatly 
diminished;  and  persons  who  continue  to 
make  friends  with  moving  air  soon  become 
almost  immune  to  colds. 

The  popular  idea  that  colds  are  derived 
from  drafts  is  greatly  exaggerated.  A  cold 
of  any  kind  is  usually  a  catarrhal  disease  of 
germ  origin,  to  which  a  lowered  vital  resist- 
ance is  a  predisposing  cause. 

The  germs  are  almost  always  present  in 
the  nose  and  throat.  It  is  exposure  to  a  draft 
plus  the  presence  of  germs  and  a  lowered 

[8  1 


$  1.]  AIR 

resistance  of  the  body  which  produces  the 
usual  cold.  Army  men  have  often  noted  that 
as  long  as  they  are  on  the  march  and  sleep 
outdoors,  they  seldom  or  never  have  colds, 
but  they  develop  them  as  soon  as  they  get  in- 
doors again.  See  Supplementaky  Notes, 
^^ Avoiding  Colds." 

Of  course,  one  must  always  use  common 
sense  and  never  grow  foolhardy.  It  is  never 
advisable  that  a  person  in  a  perspiration 
should  sit  in  a  strong  draft. 

The  best  ventilation  is  usually  to  be  had  windows 
through  the  windows.     We  advise  keeping 
windows  open  almost  always  in  summer;  and 
often  open  in  winter. 

One  should  have  a  cross-current  of  air  when- 
ever practicable ;  that  is,  an  entrance  for  fresh 
air  and  an  exit  for  used  air  at  opposite  sides 
of  the  room.  Where  there  can  not  be  such  a 
cross-current,  some  circulation  can  be  secured 
by  having  a  window  open  both  top  and  bottom. 

In  winter,  ventilation  is  best  secured  by  window 
means  of  a  window-board.  This  is  a  board 
the  edge  of  which  rests  on  the  edge  of  the 
window-sill,  the  ends  being  attached  firmly  to 
the  windo<v-frame.  It  affords  a  vertical  sur- 
face three  or  four  inches  high  and  situated 

[9] 


HOW    TO    LIVE  [CH.  I. 

three  or  four  inches  in  front  of  the  window, 
so  as  to  deflect  the  cold  air  npward  when  the 
window  is  slightly  opened.  The  air  will  then 
reach  the  breathing-zone,  instead  of  flowing 
on  to  the  floor  and  chilling  the  feet,  which  is 
the  usual  consequence  of  opening  a  window 
in  winter.  It  seems  tragic  to  think  that  for 
lack  of  some  such  simple  device,  which  any 
one  can  make  or  buy,  there  is  now  an  almost 
complete  absence  of  winter  ventilation  in  most 
houses. 

Air-fans  Air   shouM  never  be   allowed   to   become 

stagnant.  When  there  is  no  natural  move- 
ment in  the  air,  it  should  be  put  in  motion 
by  artificial  means.  This  important  method 
of  practising  air-hygiene  is  becoming  quite 
generally  available  through  the  introduction 
of  electric  currents  into  dwellings  and  other 
buildings  and  the  use  of  electric  fans.  Even 
a  hand  fan  is  of  distinct  hygienic  value. 

Heating  A  wood  or  grato  fire  is  an  excellent  ven- 

tilator. A  heating-system  which  introduces 
warmed  new  air  is  better  than  one  acting  by 
direct  radiation,  provided  the  furnace  is  well 
constructed  and  gas-proof. 

Cool  Air  The  importance  of  coolness  is  almost  as  lit- 

tle appreciated  as  the  importance  of  motion. 

[10] 


$  1.]  AIR 

Most  people  enervate  themselves  by  heat,  es- 
IDecially  in  winter.  The  temperature  of  liv- 
ing-rooms and  work-rooms  should  not  be  above 
70  degrees,  and,  for  people  who  have  not  al- 
ready lost  largely  in  vigor,  a  temperature  of 
5  to  10  degrees  lower  is  preferable.  Heat  is 
depressing.  It  lessens  both  mental  and  mus- 
cular efficiency.  Among  the  employes  of  a 
large  commercial  organization  in  New  York 
who  were  examined  by  the  Life  Extension  In- 
stitute, some  of  the  men  in  one  particular 
room  were  suffering  from  an  increase  of  body 
temperature  and  a  skin  rash.  On  investiga- 
tion it  was  found  that  the  room  in  which  they 
worked  was  overheated.  There  was  no  special 
provision  for  ventilation.  A  window-board 
was  installed,  with  the  result  that  the  men 
recovered  and  no  other  cases  of  skin  rash 
occurred  in  that  room. 

As  to  dryness  of  air,  there  is  little  which  Dry  Air 
the  individual  can  do  except  to  choose  a  dry 
climate  in  which  to  live  or  spend  his  vacations. 
Unfortunately,  there  is  not  as  yet  any  simple 
and  cheap  way  of  drying  house  air  which  is 
too  moist,  as  is  often  the  case  in  warm 
weather. 

In  the  cold  season,  indoor  air  is  often  too  Humidity 

[111 


HOW    TO   LIVE  [CH.  I. 

dry  and  may  be  moistened  with  advantage. 
This  may  be  done,  to  some  extent,  by  heating 
water  in  large  pans  or  open  vessels.  But  for 
efficient  moistening  of  the  air,  either  a  very 
large  evaporating-surface  or  steam  jets  are 
required.  The  small  open  vessels  or  saucers 
on  which  some  people  rely,  even  when  located 
in  the  air-passages  of  a  hot-air  furnace,  have 
only  an  infinitesimal  influence.  Vertical  wicks 
of  felt  with  their  lower  ends  in  water  kept  hot 
by  the  heating  apparatus  yield  a  rapid  sup- 
ply of  moisture.  Evaporation  is  greatly  fa- 
cilitated if  the  water  or  wicks  are  placed  in 
the  current  of  heated  air  entering  the  room. 
By  a  suitable  construction,  the  water  may  be 
replenished  automatically.  In  very  cold  dry 
weather,  the  air-supply  of  an  ordinary  me- 
dium-sized house  requires  the  addition  of  not 
less  than  10  gallons  of  moisture  every  24 
hours,  and  sometimes  much  more. 

Some  authorities  doubt  any  ill  effects  from 
extreme  dryness.    This  is  a  subject  yet  to  be 
cleared  by  experimental  research. 
Freshness  It  is  obvious  that  fresh  pure  air  is  prefera- 

ble to  impure  air.  Air  may  be  vitiated  by 
poisonous  gases,  by  dust  and  smoke,  or  by 
germs.    Dust  and  smoke  often  go  together. 

[12] 


$  1.]  AIE 

Lighting  by  electricity  is  preferable  to 
lighting  by  gas,  as  some  of  the  gas  is  liable  to 
escape  and  vitiate  the  air. 

A  very  common  and  at  the  same  time  inju-  Tobacco 
rions  form  of  air-vitiation  is  that  from  to- 
bacco smoke.  Smoking,  especially  in  a  closed 
space  such  as  a  smoking-room  or  smoking- 
car,  vitiates  the  air  very  seriously,  for  smoker 
and  non-smoker  alike. 

As  to  dust,  the  morbidity  and  mortality  Dust 
rates  in  certain  occupations,  particularly  those 
known  as  the  dusty  trades,  are  appreciably 
and  even  materially  greater  than  in  dustless 
trades. 

An  accumulation  of  house-dust  should  be 
avoided.  The  dust  should  be  removed — not 
by  the  old-fashioned  feather  duster  which 
scatters  the  dust  into  the  air — but  by  a  damp 
or  oiled  cloth.  Dust-catching  furniture  and 
hangings  of  plush,  lace,  etc.,  are  not  hygienic. 
A  carpet-sweeper  is  more  hygienic  than  a 
broom,  and  a  vacuum  cleaner  is  better  than  a 
carpet-sweeper.  The  removable  rug  is  an  im- 
provement hygienically  over  the  fixed  carpet. 

The  bacteria  in  air  ride  on  the  dust-par-  Bacteria 
tides.    In  a  clean  hospital  ward,  when  air  was 
agitated  by  dry  sweeping,  the  number  of  col- 

[13] 


HOW   TO   LIVE  [CH.  I. 

onies  of  bacteria  collected  on  a  given  expo- 
sure rose  twenty-fold,  showing  the  effect  of 
ordinary  broom- sweeping. 
Sunlight  The  air  we  breathe  should  be  sunlit  when 

possible.  Many  of  our  germ  enemies  do  not 
long  survive  in  sunlight. 

Section  II- — Clothing 

Air  may  be  shut  out  not  only  by  tight 
houses  but  also  by  tight  clothes.  It  follows 
that  the  question  of  clothing  is  closely  related 
to  the  question  of  ventilation.  In  fact  it  is  a 
reasonable  inference  from  modern  investiga- 
tions that  air-hygiene  concerns  the  skin  quite 
as  much  as  the  lungs.  Therefore  the  hygiene 
of  clothing  assumes  a  new  and  hitherto  unsus- 
pected importance.  A  truly  healthy  skin  is 
not  the  waxy  white  which  is  so  common,  but 
one  which  glows  with  color,  just  as  do  healthy 
cheeks  exposed  to  the  open  air. 
Porous  The  hygiene  of  clothing  includes  ventilation 

and  freedom  from  pressure,  moderate  warmth, 
and  cleanliness.  Loose,  porous  underclothes 
are  already  coming  into  vogue.  But  effective 
ventilation,  namely  such  as  will  allow  free 
access  of  air  to  the  skin,  requires  that  our 

[14] 


Clothes 


$  2.]  AIR 

outer  clothes  —  including  women  ^s  gowns  and 
men's  shirts,  vests,  vest-linings,  and  coat-lin- 
ings —  should  also  be  loose  and  porous.  Here 
is  one  of  the  most  important  but  almost  wholly 
neglected  clothing  reforms.  Most  linings  and 
many  fabrics  used  in  outer  clothes  are  so 
tightly  w^oven  as  to  be  impervious  to  air.  Yet 
porous  fabrics  are  always  available,  including 
porous  alpacas  for  lining.  To  test  a  fabric  it 
is  only  necessary  to  place  it  over  the  mouth 
and  observe  whether  it  is  possible  or  easy  to 
blow  the  breath  through  it. 

At  times  we  can  enjoy  relief  from  clothing  Air-baths 
altogether.  An  air-bath  promotes  a  healthy 
skin  and  aids  it  in  the  performance  of  its 
normal  functions.  Not  every  one  can  visit 
air-bath  establishments  or  outdoor  gymnasia 
or  take  the  modern  nude  cure  by  which  ju- 
venile consumptives  are  sometimes  treated 
(even  in  winter,  after  becoming  gradually 
accustomed  to  the  cold) ;  but  any  one  can 
spend  at  least  a  little  time  in  a  state  of 
nature.  Both  at  the  time  of  rising  in  the 
morning  and  upon  retiring  at  night,  there  are 
many  things  which  are  usually  done  while 
one's  clothes  are  on  which  could  be  done  just 
as  well  while  they  are  off.    Brushing  the  teeth, 

[15] 


HOW    TO   LIVE  [CH.  I. 

washing  the  hands,  shaving,  etc.,  necessarily 
consume  some  time  during  which  the  luxury 
of  an  air-bath  can  be  enjoyed.  Exercises 
should  also  be  taken  at  these  times.  Exercis- 
ing in  cold  air,  if  not  too  cold,  with  clothing 
removed,  is  an  excellent  means  of  hardening 
the  skin  and  promoting  good  digestion. 

Tight  Clothing  The  constriction  from  rigid  or  tight  cor- 
sets, belts  (the  latter  in  men  as  well  as  in 
women),  tight  neckwear,  garters,  etc.,  in- 
terferes with  the  normal  functions  of  the 
organs  which  they  cover.  All  such  constric- 
tion should  be  carefully  avoided.  The  tight 
hats  generally  worn  by  men  check  the  cir- 

siioes  culation  in  the  scalp.     Tight  shoes  with  ex- 

tremely high  heels  deform  the  feet  and  inter- 
fere with  their  health.  The  barefoot  cure  is 
not  always  practicable,  but  any  one  can  wear 
broad-toed  shoes  with  a  straight  inner  edge 
and  do  his  part  to  help  drive  pointed  toes 
out  of  fashion.  Such  a  reform  should  not  be 
so  difficult  as  to  rid  the  women  of  China  of 
their  particular  form  of  foot-binding.  Several 
anatomical  types  of  shoes,  that  is,  shoes  made 
to  fit  the  normal  foot  instead  of  to  force  the 
foot  to  fit  them,  are  now  available.  In  all 
except  cold  weather,  low  shoes  are  preferable 

[  16  ] 


$  2.]  AIR 

to  high  shoes.  When  possible,  sandals,  now 
fortunately  coming  into  fashion,  are  prefer- 
able to  shoes,  especially  in  early  childhood 
(but  the  adult,  whose  calf-muscles  and  foot- 
structure  are  not  often  adapted  to  such  foot- 
gear, must  be  cautious  in  their  use  lest  flat- 
foot  result). 

Only  the  minimum  amount  of  clothing  that  cottons,  Lin- 
will  secure  warmth  should  be  worn.  "Woolens 
IDrotect  most,  but  they  require  the  least  exer- 
cise of  the  temperature-regulating  apparatus 
of  the  body.  While  wool  is  also  highly  ab- 
sorbent of  moisture,  it  does  not  give  off  that 
moisture  quickly  enough.  Hence,  if  worn 
next  to  the  skin,  it  becomes  saturated  with 
perspiration,  which  it  long  retains  to  the  dis- 
advantage of  the  skin.  Consequently  woolen 
clothing  is  best  confined  to  overcoats  and 
outer  garments,  designed  especially  for  cold 
weather.  The  underclothes  should  be  made 
of  some  better  conducting  and  more  quickly 
drying  material,  such  as  cotton  or  linen.  In 
winter  light  linen-mesh  and  medium  wool 
over  that,  or  '^double-deck''  linen  and  wool 
underclothes,  can  be  worn  by  those  who  ob- 
ject to  either  linen  or  wool  alone. 

As   to  color,   the  more   nearly  white   the  coior 

[17] 


HOW   TO   LIVE  [CB.  I. 

clothes  the  better.  This  is  especially  true  in 
summer,  but  there  is  believed  to  be  some 
advantage  in  white  at  all  seasons. 

Those  who  have  learned  to  clothe  them- 
selves properly  find  that  they  have  grown  far 
more  independent  of  changing  weather  condi- 
tions. They  do  not  suffer  greatly  from  ex- 
treme summer  heat  nor  extreme  winter  cold. 
Especially  do  they  note  that  ^'raw'^  or  damp 
cold  days  no  longer  tax  their  strength. 

Section  III — Outdoor  Living 

9ut-of-door  But  we  must  not  depend  altogether  on  ven- 

tilating our  houses  and  our  clothes.  "We  must 
turn  our  thoughts  toward  an  outdoor  life. 
The  air  of  the  best  ventilated  house  is  not  as 
good  as  outdoor  air.  Those  who  spend  much 
of  their  lives  in  the  open  enjoy  the  best  health 
and  the  greatest  longevity.  It  is  a  great  ad- 
vantage to  go  into  camp  in  summer  and  to 
live  in  the  country  as  much  as  possible. 

Climate,  of  itself,  is  a  secondary  considera- 
tion. Not  every  one  can  choose  the  best  cli- 
mate in  the  world,  and,  after  all,  the  main  ad- 
vantages of  fresh  air  can  be  enjoyed  in  almost 
any  locality.    Even  in  a  city,  outdoor  air  is, 

[18] 


Air 


$  3.]  AIR 

under  ordinary  circumstances,  wonderfully 
invigorating. 

The  common  prejudice  against  damp  air  Dampness 
greatly  exaggerates  its  evils.  "Wliile  moder- 
ate dryness  of  air  is  advantageous,  it  seems 
nevertheless  true  that  to  live  in  damp,  even 
foggy,  air  out-of-doors  is,  in  general,  more 
healthful  than  to  live  shut  up  indoors. 

Observations  have  shown  that  the  pupils  in  outdoor 

•      T  11  J  1        Schools 

outdoor  and  open-window  schools  are  not  only 
kept  more  healthy  but  leam  more  quickly 
than  those  in  the  ordinary  schools.  It  is  even 
claimed  that  tuberculous  children  in  an  out- 
door school  may  make  more  rapid  progress  in 
their  studies  than  the  more  normal  children 
in  a  badly  ventilated  school.  Parents  sbould 
insist  on  fresh  air  for  their  children  when  at 
school.  They  should  also  insist  on  outdoor 
playgrounds. 

For  themselves,  also,  they  should  not  neglect  outdoor 
outings,  picnics,  and  visits  to  parks.    When- 
ever practicable,  outdoor  recreation  should  be 
chosen  in  preference  to  indoor  recreation. 

Above  all,  outdoor  occupations  should,  when  occupations 
possible,  be  chosen  in  preference  to  indoor  oc- 
cupations, such  as  working  on  a  farm  rather 
than  in  a  factory.    It  would  help  solve  some 

[19] 


HOW    TO   LIVE  [cii.  I. 

of  the  greatest  problems  of  civilization,  if,  in 
consequence  of  an  increased  liking  for  out- 
door life,  larger  numbers  of  our  population 
should  join  the  ^'back-to-the-farm'^  move- 
ment. Leaving  the  country  for  the  city  is 
often  disastrous  even  for  the  purpose  in  view, 
namely  to  gain  wealth.  For  wealth  gained 
at  the  expense  of  health  always  proves  in 
the  end  a  bitter  joke.  The  victim  proceeds 
through  the  rest  of  his  life  to  spend  wealth 
in  pursuit  of  health. 

Section  IV — Outdoor  Sleeping 

Unfortunately  most  people  can  not  live  out 
of  doors  all  of  the  time,  and  many  are  so  sit- 
uated that  they  can  not  even  secure  ventila- 
tion, granted  that  they  want  it.  But  there  is 
one  important  part  of  the  twenty-four  hours 
when  most  people  can  completely  control  their 
own  air  supply.  This  is  at  night.  We  spend 
a  third  of  our  time  in  bed.  Most  of  us 
live  such  confined  lives  during  the  day  that 
we  should  all  the  more  avail  ourselves  of 
our  opportunities  to  practise  air  hygiene  at 
night. 

It  is  the  universal  testimony  of  those  who 

[20] 


>  4.J  Allt 

have  slept  out-of-doors  that  the  best  venti- 
lated sleeping-room  is  far  inferior  in  healtli- 
fulness  to  an  outdoor  sleeping-porch,  open 
tent,  or  window  tent  (large  enough  to  include 
the  whole  bed).  For  generations,  outdoor 
sleeping  has  occasionally  been  used  as  a  health 
measure  in  certain  favorable  climates  and  sea- 
sons. But  only  in  the  last  two  decades  has 
it  been  used  in  ordinary  climates  and  all  the 
year  round.  Dr.  Millet,  a  Brockton  physician, 
began  some  years  ago  to  prescribe  outdoor 
sleeping  for  some  shoe-factory  workmen  who 
were  suffering  from  tuberculosis.  As  a  conse-  Tuberculosis 
quence,  in  spite  of  their  insanitary  working- 
places  (where  they  still  continued  to  work 
while  being  treated  for  tuberculosis),  they 
often  conquered  the  disease  in  a  few  months. 
It  was  largely  this  experience  which  led  to  the 
general  adoption,  irrespective  of  climate,  of 
outdoor  sleeping  for  the  treatment  of  tuber- 
culosis. The  practise  has  since  been  intro- 
duced for  nervous  troubles  and  for  other  dis- 
eases, including  pneumonia.  Latterly  the 
value  of  outdoor  sleeping  for  well  persons  of  weii  Persons 
all  classes,  infants  and  children  as  well  as 
adults,  has  come  to  be  widely  recognized. 
Outdoor  sleeping  increases  the  power  to  re- 

[21] 


J^ 


HOW    TO   LIVE 


[CH.  I. 


Vital  ResiS" 
tance 


Night  Air 


Protection 
From  Cold 


sist  disease,  and  greatly  promotes  physical 
vigor,  endurance,  and  working  power. 

Many  people  are  still  deterred  from  sleep- 
ing out  by  a  mistaken  fear  of  night  air  and 
of  the  malaria  which  they  imagine  this 
dreaded  night  air  may  bring.  To-day  we 
know  that  malaria  is  communicated  by  the  bite 
cf  the  anopheles  mosquito  and  never  by  the 
air.  The  moral  of  this  is  not  to  shut  out  the 
night  air,  but,  when  necessary,  to  shut  out 
the  mosquito  by  screens.  The  experiment  has 
been  made  of  sleeping  out-of-doors  in  screened 
cages  in  the  most  malarial  of  places  and  no 
malarial  infection  resulted,  though  those  who 
were  unprotected  and  were  consequently  bit- 
ten by  mosquitoes  cooitracted  malaria  as  usual. 
The  truth  is  that  night  air,  especially  in  cities, 
is  distinctly  purer  than  day  air,  on  account  of 
the  fact  that  there  is  much  less  traf&c  at  night 
to  stir  up  dust. 

It  is  very  important,  in  any  sleeping  bal- 
cony, to  be  protected  from  the  wind  by  a  sash 
on  one  or  two  or — in  very  windy  places — 
three  sides.  But  of  course  sleeping  out-of- 
doors  does  not  reach  its  maximum  efficiency  if 
there  is  too  much  protection,  that  is,  if  the 
sleeping-out  place  is  so  shut  in  that  very  free 

[22] 


§  4.]  AIR 

currents  of  air  are  not  secured.  An  outdoor 
porch  really  ceases  to  be  an  outdoor  porch 
when  enclosed  on  four  sides. 

A  roll  curtain  (preferably  rolling  from  the 
bottom)  can  be  arranged  on  the  open  side  or 
sides,  to  be  used  in  case  of  storms  only.  In 
cold  weather  a  thick  mattress,  or  two  mat- 
tresses, should  be  used.  It  is  not  only  what 
is  over  the  sleeper,  but  also  what  is  under  him, 
that  keeps  him  warm.  The  body  should  be 
warmly  clad,  and  the  head  and  neck  protected 
by  a  warm  cap  or  helmet  or  hood.  To  pre- 
vent the  entrance  of  cold  air  under  the  bed- 
clothes, one  or  more  blankets  should  be  ex- 
tended at  least  two  feet  beyond  the  head,  with 
a  central  slit  for  the  head.  Early  awakening 
by  the  light  may,  if  necessary,  be  prevented 
by  touching  the  eyehds  with  burnt  cork,  or  by 
bandaging  the  eyes  with  a  black  cloth  or  stock- 
ing. Sheets  should  be  well  warmed  in  the 
winter-time  before  being  used.  They  can 
easily  be  warmed  with  a  hot-water  bag,  flat- 
iron,  or  soap  stone.  Blankets  next  to  the  skin 
are  not  hygienic. 

Sleeping  out  is  really  much  easier  than  sieeping-tenta 
most  people  imagine.    In  fact,  few,  if  any,  of 
the  other  cardinal  rules  of  hygiene  are  so 

[23] 


HOW    TO    LIVE  [CH.  I. 

easy  to  obey.  Wliere  a  sleeping-porcli  is  not 
available,  an  inward  window  tent  can  always 
be  bad  wbich  puts  tbe  sleeper  practically 
ont-of-doors  and  at  tbe  same  time  cnts  off  bis 
tent  from  tbe  rest  of  tbe  room. 
Outdoor  Tents  An  outdoor  tent  must  be  kept  well  opened. 
Otberwise  it  fails  of  its  purpose.  Tbe  com- 
mon opinion  tbat  a  tent  is  ventilated  tbrougb 
tbe  '^mesbes''  of  tbe  canvas  is  erroneous. 
Canvas  is  a  tigbtly  woven  fabric  and  im- 
pervious to  air.  Tbat  is  wby  it  makes  good 
sails.  One  of  tbe  most  modem  boys'  camps 
bas  given  up  tbe  use  of  tents  altogetber,  em- 
ploying instead  open  wooden  ^^sbacks/'  be- 
cause of  tbe  difficulty  of  keeping  tbe  tents 
sufficiently  open,  especially  in  rainy  weatber. 
Complete  directions  for  convenient  out-of- 
door  sleeping  will  be  furnisbed,  upon  appli- 
cation, by  tbe  Life  Extension  Institute. 

Section  V — Deep  Breathing 

Ordinarily  breatbing  sbould  be  unconscious, 
but  every  day  deep  breatbing  exercises 
sbould  be  employed.  *^A  bundred  deep 
breatbs  a  day''  is  one  pbysician's  recipe  for 
avoiding  tuberculosis.   A  Eussian  autbor,  wbo 

[24] 


$  5.]  AIR 

suffered  a  nervous  breakdown,  found  —  after 
trying  many  other  aids  to  health  without  suc- 
cess—  that  a  retired  life  for  several  months 
in  the  mountains  in  which  simple  deep-breath- 
ing exercises  practised  systematically  every 
day  formed  the  central  theme,  effected  a  per- 
manent cure.  Beep  breathing  is  a  great  re- 
source for  people  who  are  shut  in  most  of 
the  day.  If  they  will  seize  the  chance,  when- 
ever it  offers,  to  step  out-of-doors  and  take  a 
dozen  deep  breaths,  they  can  partly  compen- 
sate for  the  evils  of  indoor  living. 

In  ordinary  breathing  only  about  10  per 
cent,  of  the  lung  contents  is  changed  at  each 
breath.  In  deep  breathing  a  much  larger  per- 
centage is  changed,  the  whole  lung  is  forced 
into  action,  and  the  circulation  of  the  blood 
in  the  abdomen  is  more  efficiently  maintained, 
thus  equalizing  the  circulation  throughout  the 
body.  The  blood-pressure  is  also  favorably 
influenced,  especially  where  increased  pres- 
sure is  due  to  nervous  or  emotional  causes. 

Breathing  exercises  should  be  deep,  slow,  Breathing 
rhythmic,  and  through  the  nose,  not  through 
the  mouth.    A  certain  Oriental  deep-breath- 
ing exercise  is  particularly  valuable  to  insure 
slowness  and  evenness  of  the  breath.    It  con- 

[25] 


HOW   TO   LIVE 


[CH.  I. 


Mtisctilar 
Exercise 


Singing 


JNIental  State 


sists  of  pressing  a  finger  on  the  side  of  the 
nose,  so  as  to  close  one  nostril,  breathing  in 
through  the  other  nostril,  breathing  out  of  the 
first  nostril  in  the  same  manner  and  then  re- 
versing the  process.  Attention  to  the  slight 
sound  of  the  air,  as  it  passes  through  the  nose, 
enables  one  to  know  whether  the  breathing  is 
regular  or  is  slightly  irregular.  Such  breath- 
ing exercises  can  be  taken  at  the  rate  of  three 
breaths  per  minute,  and  the  rate  gradually 
reduced  until  it  is  only  two  or  even  less  per 
minute. 

Muscular  exercises  stimulate  deep  breath- 
ing, and,  in  general,  the  two  should  go  to- 
gether. But  deep  breathing  by  itself  is  also 
beneficial,  if  very  slow.  Forced  rapid  breath- 
ing is  comparatively  valueless,  and  indeed 
may  be  positively  harmful.  Oxygen  is  sib- 
sorbed  only  according  to  the  demand  for  it 
in  the  body  and  not  according  to  the  supply. 

Singing  requires  deep  breathing,  and  is  for 
that  and  other  reasons  an  excellent  hygienic 
practise. 

'The  mode  of  our  breathing  is  closely  re- 
lated to  our  mental  condition;  either  influ- 
ences the  other.  Agitation  makes  us  catch 
our  breath,  and  sadness  makes  us  sigh.    Con- 

[26] 


^5.]  AIR 

versely,  slow,  even  breathing  calms  mental 
agitation.  It  is  not  without  reason  that,  in 
the  East,  breathing  exercises  are  used  as  a 
means  of  cultivating  mental  poise  and  as  an 
aid  to  religious  life. 


[CH.   II. 


CHAPTER   II 

FOOD 

Section  I — Quantity  of  Food 

The  body  has  often  been  compared  to  a 
blacksmith's  forge,  the  lungs  being  the  bel- 
lows and  food  the  coal.  The  comparison  is 
a  good  one,  for  food  is  actually  burned  in 
the  body  by  the  aid  of  the  air  we  breathe. 
Calories  All  food  is  Capable  of  being  used  as  body- 

fuel  and  by  far  the  greater  part  of  it  is  so 
used.  Consequently,  food  is  measured  in  fuel- 
units,  called  calories.  Many  people  eat  too 
much,  that  is,  too  many  calories;  some  eat 
too  little,  that  is,  too  few  calories.  In  both 
cases  the  person  is  usually  unaware  of  the 
fact,  because  he  makes  the  mistake  of  meas- 
uring his  food  by  its  weight  or  bulk.  Some 
foods  are  concentrated,  that  is,  contain  many 
calories  of  food  value  in  a  given  bulk ;  others 
are  bulky,  that  is,  contain  few  calories  in  a 
given  bulk.    For  instance,  olive  oil  is  concen- 

[28] 


$  1.]  FOOD 

trated,  and  most  vegetables  are  bulky.  A 
third  of  an  ounce  of  olive  oil  contains  100 
calories,  which  is  as  much  as  is  contained  in 
a  pound  or  more  of  tomatoes,  lettuce,  celery, 
cucumbers,  string  beans,  asparagus,  or  water- 
melon. 

It  will  help  to  give  a  picture  of  food  values 
if,  before  going  further,  we  note  how  much  it 
takes  of  some  of  the  common  foods  to  make 
a  given  amount  of  food  value,  say  100  ca- 
lories. It  is  surprising  in  how  many  cases 
the  ordinary  amount  of  food  served  at  table 
happens  to  contain  about  100  calories.  "We 
find  100  calories  in  a  small  lamb  chop  (weigh- 
ing about  an  ounce) ;  in  a  large  egg  (about  2 
ounces) ;  in  a  small  side-dish  of  baked  beans 
(about  3  ounces) ;  in  1%  cubic  inches  of 
cheese  (about  an  ounce) ;  in  an  ordinary  side- 
dish  of  sweet  corn  (about  3%  ounces) ;  in 
one  large-sized  potato  (if  baked,  about  3 
ounces ;  if  boiled,  about  4  ounces) ;  in  an  or- 
dinary thick  slice  of  bread  (about  1%  ounces) ; 
in  one  shredded  wheat  biscuit  (about  an 
ounce) ;  in  a  very  large  dish  of  oatmeal  (about 
6  ounces) ;  in  a  small  piece  of  sponge-cake 
(about  an  ounce) ;  in  a  third  of  an  ordinary 
piece  of  pie  (about  1%  ounces) ;  in  three  tea- 

[29] 


HOW   TO   LIVE  [CH.  n. 

spoonfuls  or  1%  lumps  of  sugar  (about  1 
ounce) ;  in  a  dozen  peanuts  (about  %  of  an 
ounce) ;  in  eight  pecans  (about  %  an  ounce) ; 
in  four  prunes  (about  1  ounce) ;  in  two 
apples  (about  7  ounces) ;  in  a  large  banana 
(about  4  ounces)  in  half  a  cantaloup  (about 
9  ounces) ;  in  seven  olives  (about  1%  ounces) ; 
in  a  very  large  orange  (about  10  ounces) ; 
in  an  ordinary  pat  of  butter  (about  %  an 
ounce) ;  in  a  quarter  of  a  glass  of  cream  (about 
2  ounces) ;  in  a  small  glass  of  milk  (about  5 
ounces).  (See  Supplementary  Notes  for 
'^ Table  of  Food  Values.'') 

The  ordinary  sedentary  man  needs  about 
2,500  calories  per  day.  But  the  larger  the 
person  (provided  the  bulk  is  due  to  muscle  and 
active  tissue  and  not  to  fat)  or  the  more  mus- 
cular the  work  he  does,  the  more  food  he 
needs.  It  has  been  found  that  the  number 
and  activity  of  cells  forming  the  organs  and 
muscles  and  blood  affect  the  food  require- 
ment. 
Favorable  Llfo  lusurance  experience  has  clearly  shown 

Weight  '  . 

that  weight,  especially  in  relation  to  age,  is  an 
important  factor  in  influencing  longevity. 

Except  in  the  earlier  ages  of  life,  over- 
weight  (reckoned  relatively  to  the  average 

[  30  ] 


$  1.]  FOOD 

for  that  age)  is  a  more  unfavorable  condi- 
tion, in  its  influence  on  longevity,  than  under- 
weight. 

The  question  of  whether  an  individual  is 
really  underweight  or  overweight  can  not  be 
determined  solely  by  the  life  insurance  tables. 
(See  SuppLEMENTAEY  NoTEs,  ^'Influence  of 
Build  on  Longevity.")  Some  types  who  are 
of  average  weight  according  to  the  table,  may 
be  either  underweight  or  overweight  when 
considered  with  regard  to  their  framework  and 
general  physical  structure.  Nevertheless,  it 
should  be  remembered  that  notwithstanding 
the  effort  of  life  insurance  companies  to  care- 
fully select  the  favorable  types  of  overweight 
and  underweight,  the  mortality  experience  on 
youthful  underweights  has  been  unfavorable, 
and  the  mortality  experience  on  middle  aged 
and  elderly  overweights  has  been  decidedly 
unfavorable.  The  lowest  mortality  is  found 
among  those  who  average,  as  a  group,  a  few 
pounds  over  the  average  weight  before  age 
35,  and  a  few  pounds  under  the  average  weight 
after  age  35.  That  is,  after  the  age  of  35, 
overweight  is  associated  with  an  increasingly 
high  death  rate,  and  at  middle  life  it  becomes 
a  real  menace  to  health,  either  by  reason  of 

[31] 


HOW   TO   LIVE 


[CH.  U. 


Overweight 


{Accessories 


its  mere  presence  as  a  physical  handicap  or 
because  of  the  faulty  living  habits  that  are 
often  responsible  for  its  development. 

If  there  is  a  family  tendency  to  overweight, 
one  should  begin  early  to  form  habits  that 
will  cheek  this  tendency.  If  considerable  over- 
weight is  already  present,  caution  is  necessary 
in  bringing  about  a  reduction.  Barring  actual 
disease,  this  can  usually  be  done  without 
drugs  if  the  person  will  be  persevering  and 
faithful  to  a  certain  regime. 

Constant  vigilance  is  necessary,  yet  it  is 
worth  while  when  one  considers  the  incon- 
venience as  well  as  the  menace  of  obesity. 

After  the  age  of  35,  15  to  20  pounds  over 
the  average  weight  should  prompt  one  to  take 
careful  measures  for  reducing  weight.  Habits 
should  be  formed  that  will  keep  the  weight 
down  automatically,  instead  of  relying  upon 
intermittent  attempts  that  are  more  than 
likely  to  fail.  No  matter  how  well  one  feels, 
one  should  take  steps  to  keep  out  of  the  class 
that  life  insurance  companies  have  found  to 
be  undesirable  as  risks. 

One  reason  why  many  people  eat  great 
quantities  of  food  without  realizing  it,  is  the 
common  delusion  that  many  articles  such  as 

132] 


§  1.]  FOOD 

candy,  fruits,  nuts,  peanuts,  popcorn,  often 
eaten  between  meals,  ^'do  not  count/'  An- 
other common  oversight  is  to  overlook  ac- 
cessories, such  as  butter  and  cream,  which 
may  contain  more  actual  food  value  than  all 
the  rest  of  a  meal  put  together.  Ice-cream 
and  other  desserts  also  have  more  food  value 
than  is  usually  realized.  Nature  counts  every 
calory  very  carefully.  If  the  number  of  ca- 
lories taken  in  exceeds  the  number  used  by 
the  body  (or  excreted  unused),  the  excess  ac- 
cumulates in  fat  or  tissue.  Thus,  if  some 
3,000  calories  are  taken  in  each  day  and  the 
calories  used  up  or  excreted  are  only  2,800, 
then  200  must  be  retained  and  accumulated  in 
the  body. 

A  person  who  is  not  heavy  enough  can  underweight 
usually  gain  weight  by  following  the  general 
rules  of  hygiene,  especially  in  the  matter  of 
increasing  the  fuel  or  energy  foods.  But  he 
should  not  force  himself  to  eat  beyond  his 
natural  capacity  to  digest  and  assimilate  the 
food,  while  overfatigue  and  exhausting  phys- 
ical exertion  should  be  carefully  avoided. 

As  age  advances,  the  consumption  of  meat  Diet  in  Middle 
and  all  flesh  foods  should  be  decreased  and 
that  of  fruit  and  vegetables,  especially  those 

[33  1 


HOW   TO   LIVE 


[CH.   II. 


Diet  in  Hot 

Weather 


Brainwork 
and  Eating 


of  bulky  character  and  low  food  value,  such 
as  lettuce,  tomatoes,  carrots,  turnips,  salsify, 
oyster-plant,  watercress,  celery,  parsnips, 
should  be  increased. 

Generally  the  quantity  of  food  should  be 
slightly  decreased  in  hot  weather,  when  fewer 
calories  are  needed  to  sustain  the  heat  of  the 
body.  In  particular,  less  meat  should  be 
eaten  in  the  summer,  on  account  of  what  is 
called  the  ^'specific  dynamic  action  of  pro- 
tein," that  is,  the  special  tendency  of  meats 
and  like  foods  to  produce  immediate  heat. 

Each  individual  must  decide  for  himself 
what  is  the  right  amount  of  food  to  eat.  In 
general,  that  amount  is  right  which  will  main- 
tain the  most  favorable  condition  of  weight. 
If  the  weight,  endurance,  and  general  feeling 
of  well-being  are  maintained,  one  may  as- 
sume that  sufficient  food  is  taken. 

It  is  physical,  not  mental  work,  which  uses 
up  the  greater  part  of  our  food.  The  com- 
mon impression  that  brain-work  or  expendi- 
ture of  mental  energy  creates  a  special  need 
for  food  is  erroneous.  The  sedentary  brain- 
worker  often  gains  weight  without  eating 
very  much.  What  he  really  needs  is  exer- 
cise, to  use  up  the  food,  but  if  he  will  not 

r34i 


$2.]  FOOD 

take  exercise,  then  he  should  reduce  his  food 
even  below  the  small  amount  on  which  he 
gains  weight. 

Which  meal  in  the  day  should  he  heavy  Eating  when 
and  which  light  depends  largely  on  one 's 
daily  program  of  work,  the  aim  being  to 
avoid  heavy  meals  just  before  heavy  work. 
When  very  tired  it  is  sometimes  advisable 
to  skip  a  meal  or  to  eat  only  lightly,  as  of 
fruits  and  salads.  A  man  who  eats  heartily 
when  he  is  very  tired  is  likely  to  be  troubled 
afterward  with  indigestion. 

(See  Supplementary  Notes  for  specific 
directions  regarding  diet  for  underweight  and 
overweight.) 


Section  II — ^Protein  Foods 

In  the  last  section  it  was  stated  that  food  protein,  Fat 
is  fuel.  But  there  is  one  constituent  of  food  hydrate 
which,  while  it  can  be  used  as  fuel,  is  espe- 
cially fitted  for  an  entirely  different  purpose, 
namely,  to  build  tissue,  that  is,  to  serve  for 
the  growth  and  repair  of  the  body.  This 
tissue-building  constituent  in  food  is  called 
protein.  The  two  other  chief  constituents  in 
food  are  fat  and  carbohydrate,  the  last  term 

[351 


HOW   TO   LIVE  [CH.  n. 

embracing  what  are  familiarly  known  as 
starch  and  sugar.  Fats  and  carbohydrates 
are  only  for  fuel  and  contain  carbon  as  the 
essential  element.  Protein  contains  nitrogen 
as  the  essential  element  in  tissue-building. 
The  white  of  egg  and  the  lean  of  meat  afford 
the  most  familiar  examples  of  protein.  They 
consist  entirely  of  protein  and  water.  But 
meat  and  eggs  are  not  the  only  foods  high  in 
protein.  In  fact,  most  ordinary  foods  con- 
tain more  or  less  protein.  The  chief  excep- 
tions are  butter,  oleomargarine,  oil,  lard,  and 
cream  —  which  consist  of  fat  (and  water) — 
and  sugar,  sirups,  and  starch,  which  consist 
of  carbohydrate  (and  water). 
Proportion  of  Foods  shouM  bc  so  selected  as  to  give  to 
the  ration  the  right  amount  of  protein,  or 
repair-foods,  on  the  one  hand,  and  of  fats 
and  carbohydrates,  or  fuel-foods,  on  the 
other.  A  certain  amount  of  protein  is  abso- 
lutely essential.  While,  for  a  few  days,  pro- 
tein may  be  reduced  to  little  or  nothing  with- 
out harm,  if  the  body  be  long  deprived  of  the 
needed  protein  it  will  waste  away  and  ulti- 
mately death  will  result.  Therefore,  too 
little  protein  would  be  a  worse  mistake  than 
too  much. 

[36] 


Protein 


«2.]  FOOD 

The  right  proportion  of  protein  has  been 
the  subject  of  much  controversy.  According 
to  what  are  regarded  as  the  best  investiga- 
tions, it  is  generally  about  10  per  cent,  of  the 
total  number  of  heat-units  consumed.  This 
does  not,  of  course,  mean  10  per  cent,  of  the  ^ 
total  weight  nor  10  per  cent,  of  the  total 
bulk,  but  10  per  cent,  of  the  total  nutriment, 
that  is,  10  calories  of  protein  out  of  every 
100  calories  of  food. 

Most  persons  in  America  eat  much  more 
protein  than  this.  But  that  10  calories  out  of 
100  is  not  too  small  an  allowance  is  evidenced 
by  the  analysis  of  human  milk.  The  growing  Human  mva 
infant  needs  the  maximum  proportion  of  pro- 
tein. In  the  dietary  of  the  domestic  animals, 
the  infant's  food,  the  mother's  milk,  is  richer 
in  protein  than  the  food  of  the  grown  animal. 
Consequently  an  analysis  of  human  mother's 
milk  affords  a  clue  to  the  maximum  protein 
suitable  for  human  beings.  Of  this  milk  7 
calories  out  of  every  100  calories  are  protein. 
If  all  protein  were  as  thoroughly  utilized 
as  milk-protein  or  meat-protein,  7  calories 
out  of  100  would  be  ample,  but  all  vegetable 
proteins  are  not  so  completely  available.  Mak- 
ing proper  allowance  for  this  fact,  we  reach 

[371 


HOW   TO   LIVE 


[CH.  II. 


Excessive  Use 
of  High- 
Protein  Foods 


the  conclusion  that  10  calories  out  of  every 
100  are  sufficient. 

A,  chief  and  common  error  of  diet  consists, 
then,  in  using  too  much  protein.  Instead  of 
10  calories  out  of  every  100,  many  people  in 
America  use  something  like  20  to  30.  That 
is,  they  use  more  than  double  what  is  known 
to  be  ample.  This  excessive  proportion  of 
protein  is  usually  due  to  the  extensive  use  of 
meat  and  eggs,  although  precisely  the  same 
dietetic  error  is  sometimes  committed  by  the 
excessive  use  of  other  high-protein  foods  such 
as  fish,  shell-fish,  fowl,  cheese,  peas  and  beans, 
or  even,  in  exceptional  cases,  by  the  use  of 
foods  less  high  in  protein  when  combined  with 
the  absence  of  any  foods  very  low  in  protein. 
The  idea  of  reducing  the  protein  in  our  diet 
is  still  new  to  most  people. 

Prof.  Rubner  of  Berlin,  one  of  the  world's 
foremost  students  of  hygiene,  said,  in  a  paper 
on  ^*The  Nutrition  of  the  People, '^  read  be- 
fore the  recent  International  Congress  on 
Hygiene  and  Demography: 


Injuries  From 
Over-abun- 
dance of 
Protein 


"It  is  a  fact  that  the  diet  of  the  well-to-do  is  not 
in  itself  physiologically  justified;  it  is  not  even 
healthful.  For^  on  account  of  false  notions  of  the 
strengthening  effect  of  meat,  too  much  meat  is  used 

[38] 


$  2.J  FOOD 

by  young  and  old^  and  by  children,  and  this  is  harm- 
ful. But  this  meat  is  publicly  sanctioned;  it  is  found 
in  all  hotels;  it  has  become  international  and  has 
supplanted,  almost  everywhere,  the  characteristic 
local  culinary  art.  It  has  also  been  adopted  in 
countries  where  the  European  culinary  art  was  un- 
known. Long  ago  the  medical  profession  started  an 
opposition  to  the  exaggerated  meat  diet,  long  before 
the  vegetarian  propaganda  was  started.  It  was  main- 
tained that  flour  foods,  vegetables,  and  fruits  should 
be  eaten  in  place  of  the  overlarge  quantities  of  meat." 

When  protein  is  taken  in  great  excess  of 
the  body's  needs,  as  is  nsnally  the  case  in  the 
diet  of  Americans,  added  work  is  given  the 
liver  and  kidneys,  and  their  *  ^factor  of  safety" 
may  be  exceeded. 

Flesh  food — fish,  shell-fish,  meat,  fowl — • 
when  nsed  in  great  abundance,  are  subject  to 
additional  objections.  They  tend  to  produce 
an  excess  of  acids,  are  very  prone  to  putre- 
faction, and  contain  ^^purins"  which  lead  to  Animai 
the  production  of  uric  acid.  This  is  especially 
true  of  sweetbreads,  liver  and  kidney.  The 
well-known  deficiency  in  flesh  foods  of  lime 
often  needs  to  be  taken  into  consideration  in 
the  dietary.  Some  of  the  vegetable  foods, 
such  as  peas  and  beans,  rich  in  protein,  are 
likewise  not  free  from  objection.  Their  pro- 
tein is  not  always  easily  digested  and  is,  there- 

[39] 


HOW   TO   LIVE  [CH.  n. 

fore,  likewise  liable  to  putrefaction.  Unlike 
most  vegetable  foods,  they  contain  some  pu- 
rins.  These  foods  are,  however,  rich  in  iron, 
which  renders  them  a  more  valuable  source 
of  protein  for  children  and  anemic  people  than 
meat.  Also,  an  excess  of  protein  is  not  so 
likely  to  be  derived  from  such  bulky  foods  as 
from  meat,  which  is  a  concentrated  form  of 
protein. 

We  have  spoken  thus  far  only  of  the  needed 
proportion  of  protein.  The  remainder  of  the 
diet,  say  90  per  cent,  of  the  calories,  may  be 
divided  according  to  personal  preference  be- 
tween fats  and  carbohydrates  in  almost  any 
proportion,  provided  some  amount  of  each  is 
used.  A  good  proportion  is  30  per  cent,  fat 
and  60  per  cent,  carbohydrate. 


Section  III — Hard,  Bulky,  and  Uncooked  Foods 

The  wise  choice  of  foods  does  not  consist 
entirely  in  balancing  the  ration  as  to  protein, 
fat,  and  carbohydrate. 
HardFoodw  Hard  foods,  that  is,  foods  that  resist  the 
pressure  of  the  teeth,  like  crusts,  toast,  hard 
biscuits  or  crackers,  hard  fruits,  fibrous  vege- 

[40] 


$3.]  FOOD 

tables  and  nuts,  are  an  extremely  impor- 
tant feature  of  a  hygienic  diet.  Hard  foods 
require  chewing.  This  exercises  and  so  pre- 
serves the  teeth,  and  insures  the  flow  of  saliva 
and  gastric  juice.  If  the  food  is  not  only 
hard,  but  also  dry,  it  still  further  invites  the 
flow  of  saliva.  Stale  and  crusty  bread  is 
preferable  to  soft  fresh  bread  and  rolls  on 
which  so  many  people  insist.  The  Igorots 
of  the  Philippines  have  perfect  teeth  so  long 
as  they  live  on  hard,  coarse  foods.  But  civ- 
ilization ruins  their  teeth  when  they  change 
to  our  soft  foods. 
Most  of  the  ordinary  foods  lack  bulk;  they  Buik  versus 

1        J      T         -r-t  ji  •  "x    •       Concentrate* 

are  too  concentrated.  For  this  purpose  it  is  Foods 
found  that  we  need  daily,  at  the  very  least, 
an  ounce  of  cellulose,  or  *  *  woody  fiber. ' '  This 
is  contained  in  largest  measupre  in  fibrous 
fruits  and  vegetables — ^lettuce,  celery,  spin- 
ach, asparagus,  cabbage,  cauliflower,  corn, 
beets,  onions,  parsnips,  squash,  pumpkins,  to- 
matoes, cucumbers,  berries,  etc. 

Until  recently  would-be  food  reformers  have 
made  the  mistake  of  seeking  to  secure  concen- 
trated dietaries,  especially  for  army  rations. 
It  was  this  tendency  that  caused  Kipling  to 
say,  **  compressed  vegetables  and  meat  bis- 

[41] 


HOW   TO   LIYE 


[CH.  II. 


cuits  may  be  nourishing,  but  what  Tommy 
Atkins  needs  is  bulk  in  his  inside. ' ' 

Raw  Food?  Cookiug  is    au   important   art;   but   some 

foods  when  cooked  lose  certain  small  com- 
ponents called  vitamins,  which  are  also  found 
in  the  skin  or  coating  of  grains,  especially 
rice,  also  in  yolk  of  egg,  raw  milk,  fresh 
fruit,  and  fresh  vegetables,  especially  peas 
and  beans.  These  vitamins  are  very  impor- 
tant to  the  well-being  of  the  body.  Their 
absence  is  probably  responsible  for  certain 
diseases,  such  as  beriberi,  scurvy,  and  possi- 
bly pellagra,  as  well  as  much  ill  health  of  a 

Vitamins  Icss  definite  sort.  Some  raw  or  uncooked 
foods,  therefore,  such  as  lettuce  or  tomatoes, 
celery,  fruits,  nuts,  and  milk,  should  be  used 
in  order  to  supply  these  minute  and  as  yet 
not  well-understood  substances  which  are 
destroyed  by  the  prolonged  cooking  at  the 
temperature  which  is  employed  in  order  to 
sterilize  canned  foods.  They  are  also  dimin- 
ished and  often  destroyed  by  ordinary  cook- 
ing, except  in  acid  fruits  and  acid  vegetables. 

Raw  Milk  It  is  true  that  only  very  clean  milk  is  en- 

tirely safe  in  an  absolutely  raw  state,  and  that 
heat  is  usually  needed  to  kill  the  germs.  But 
this  heat,  even  at  the  comparatively  low  tem- 

[42] 


$3.]  FOOD 

perature  of  pasteurization,  has  been  found 
to  destroy  the  vitamins  that  prevent  scur- 
Yj.  Orange  juice  should  always  be  given  to 
infants  over  one  month  old  who  are  fed 
pasteurized  milk. 

Not  all  foods  can  be  taken  raw  with  advan- 
tage. Most  starchy  foods,  such  as  cereals  and 
potatoes  and  unripe  fruit  must,  of  course,  be 
cooked  in  order  to  be  made  fit  to  eat. 

Raw  foods  have  dangers  of  their  own  in  Disinfection 
carrying  germs  and  parasites,  and  it  is  ex- 
tremely advisable  that  all  raw  foods  should 
be  very  thoroughly  w^ashed  before  eating. 

In  addition  to  protein,  fat,  carbohydrate, 
and  vitamins,  there  are  other  elements  which 
the  body  requires  to  maintain  chemical  equi- 
librium, and  for  the  proper  maintenance  of 
organic  functions.  These  are  the  fruit  and 
vegetable  acids  and  inorganic  salts,  especially  Adds  and 

T  T  T  T   .  rm  1      i  Inorganic  Salts 

lime,  phosphorus,  and  iron.  These  substances 
are  usually  supplied,  in  ample  amounts,  in  a 
mixed  diet,  containing  a  variety  of  fruits  and 
vegetables  and  an  adequate  amount  of  milk 
and  cream.  Potatoes,  feared  by  some  in  acid 
condition  (such  as  gout),  are  actually  valu- 
able because  of  their  alkalinity. 


[43] 


HOW    TO    LIVE  [CH.  n. 

Section  IV — Thorough  Mastication 

Whether  it  be  from  lack  of  hard  foods,  re- 
quiring prolonged  chewing,  or  from  the  nerv- 
ous hurry  of  modem  life,  or  from  other 
causes,  it  is  undoubtedly  a  fact  that  most 
people  in  America  eat  too  rapidly.  The  cor- 
rection of  this  habit  will  go  far  toward  reform- 
ing an  individuaPs  diet  in  every  way. 

Thorough  mastication  means  masticating 
up  to  the  point  of  involuntary  swallowing. 
It  does  not  mean  forcibly  holding  the  food 
in  the  mouth,  counting  the  chews,  or  other- 
wise making  a  bore  of  eating.  It  merely 
means  giving  up  the  habit  of  forcing  food 
down,  and  applies  to  all  foods,  even  to  liquid 
foods,  which  should  be  sipped. 
Evils  of  The  consequences  and  evils  of  insufficient 

Insufficient  j  •        j  •  i  i 

Mastication  masticatiou  are  many,  and  may  be  enumer- 
ated as  follows:  Insufficient  use  of  the  teeth 
and  jaws  (and  hence  dental  decay  as  well  as 
other  and  worse  dental  evils) ;  insufficient 
saliva  mixed  with  the  food  (and  hence  im- 
perfect digestion  of  the  starchy  substances) ; 
insufficient  subdivision  of  food  by  mastication 
(and  hence  slow  digestion) ;  the  failure  of 
the  taste  nerves  to  telegraph  ahead,  as  it  were, 

[44] 


$  4.]  FOOD 

to  the  stomach  and  other  digestive  organs  an 
intimation  of  the  kind  and  amount  of  digest- 
ive juices  required  (and  hence  indigestion) ; 
the  overseasoning  of  food  to  make  it  relish- 
able  even  when  bolted  (and  hence  overeating 
and  irritation  of  the  mucous  lining) ;  the  ex- 
cessive use  of  meat  and  eggs  and  like  foods, 
which  can  be  eaten  rapidly  with  relative  im- 
punity, and  the  corresponding  neglect  of  other 
foods,  like  bread,  grains,  vegetables,  and 
salads,  which  require  more  mastication  (and 
hence  intestinal  poisoning). 

The  habit  of  insufficient  mastication  is 
subtle,  because  it  has  become  ^  ^  second  nature ' ' 
with  most  of  us.  To  free  ourselves  of  it  we 
must  first  of  all  allow  plenty  of  time  for  our 
meals  and  rid  our  minds  of  the  thought  of 
hurry.  A  boy's  school  in  which  the  principal  Prolonged 
is  endeavoring  to  fight  the  habit  of  food-bolt- 
ing has  wisely  ordained  that  no  boy  may  leave 
the  dining-room  until  a  certain  hour,  even  if 
he  has  finished  eating  long  before.  In  this 
way  the  boy  soon  learns  that  there  is  nothing 
to  be  gained  by  fast  eating,  and,  in  fact,  that 
the  pleasantest  way  of  spending  the  meal- 
time is  to  prolong  the  relish  of  the  food.  It 
would  be  well  if  all  of  us  would  adopt  a  simi- 

[45] 


HOW   TO   LIVE 


[cH.  n. 


The  First 

Three 

Mouthfuls 


Careful 
Tasting 


Increased 
Enjoyment 


lar  nile  for  ourselves.     Mr.  Grladstone  did 

something  of  the  sort  and  was  noted  for  the 
slow  mastication  of  his  food.  Latterly  Mr. 
Horace  Fletcher  set  such  a  rule  for  himself, 
and  revived  the  interest  of  the  public  in  the 
subject. 

At  j&rst  one  must  give  some  conscious  at- 
tention to  his  efforts  to  reform;  but  if  one 
will  merely  attend  carefully  to  the  first  three 
mouthfuls  of  a  meal,  the  slow  pace  can  often 
be  established  for  the  rest  of  the  meal  with- 
out further  thought. 

Slow  eating  is  important  not  merely  as  a 
matter  of  mastication,  but  also  as  a  matter 
of  taste  and  enjoyment.  Food  must  have  a 
pleasing  taste  and  flavor  and  then  must  be 
enjoyed  in  order  to  be  most  readily  assim- 
ilated. 

There  is  a  mistaken  notion  that  the  hy- 
giene of  food  means  **  giving  up  all  the  things 
that  taste  good.''  While  it  is  true  that,  in 
many  cases,  sacrifices  have  to  be  made,  the 
net  result  of  reforming  one's  diet  is  not  to 
diminish  but  to  increase  the  enjoyment  of 
food.  In  general,  it  is  extremely  unhygienic 
to  eat  foods  which  are  not  relished.  Experi- 
ments by  Pavlov  and  others  have  shown  that 

[46] 


M.]  FOOD 

the  taste  and  enjoyment  of  food  stimulate 
tlie  flow  of  digestive  juices. 

Finally,  slow  eating  is  a  great  aid  in  the  choosing 
proper  choice  of  foods.  Some  suggestions 
have  already  been  given  as  to  the  wise  choice 
of  foods,  but  no  rules  can  be  formulated  which 
will  completely  insure  such  a  choice.  Even 
the  wisest  physiologist  can  not  depend  alto- 
gether on  his  knowledge  of  food  values,  while, 
to  the  layman,  the  problem  is  so  complicated 
that  his  main  reliance  must  be  on  his  own 
instincts.  Animals  depend  exclusively  on  in- 
stinct except  when  under  domestication.  Civ- 
ilized man  should  not  and  can  not  altogether 
depend  upon  instinct,  but  his  food  instincts 
are  far  more  keen  and  correct  if  he  obeys  the 
rule  of  eating  slowly  than  if  he  bolts  his 
food. 

In  the  choice  of  foods  it  is  as  difficult  to  "Good"  anj 
distinguish    absolutely    between    what    are  °°  ' 

**good"  and  ^^bad''  foods  as  it  is  to  classify 
human  beings  into  ^^good''  and  *'bad.'^  All 
we  can  say  is  that  some  foods  are  better  than 
others,  remembering  that  it  is  usually  more 
important  to  be  satisfied,  even  if  the  foods 
are  not  *4deal,''  than  to  be  unsatisfied  with 
what  in  the  abstract  seem  *4deaP'  foods. 

[471 


HOW   TO  LIVE  [CH.  n. 

Among  the  best  foods  for  most  people  are 
fruits,  potatoes,  nuts  (if  well  masticated), 
milk,  sour  milk,  and  vegetables.  Among  the 
worst  foods  are  putrefactive  cheeses,  sweet- 
breads, liver,  kidneys,*^  high''  game  or  poultry. 

But  a  fastidious  study  of  foods  will  find 
some  faults  as  well  as  some  virtues  in  almost 
any  food.  The  best  way  to  help  the  ordinary 
man  choose  his  foods  is  to  advise  him  to  use 
as  much  as  possible  of  the  ** better''  and  as 
little  as  possible  of  the  *^ worse"  without  at- 
tempting to  draw  a  hard  and  fast  line  between 
the  **good"  and  *^bad." 
3ait,  Pepper,         Salt,  poppcr,  aud  hot  condiments  should  be 

SpicGs 

used  very  sparingly,  if  at  all. 

Sugar  and  A  great  cause  of  ill  health  is  overuse  of 

sugar  in  concentrated  form,  candy,  etc.,  espe- 
cially by  the  sedentary.  One  reason  why 
sugar  has  a  high  food  value  is  that  it  is  read- 
ily utilized  for  combustion,  and  if  taken  be- 
tween meals  greatly  increases  the  calories  and 
may  lead  to  overnourishment. 

Water  with  Thcro  is,  for  normal  people,  no  objection 

to  drinking  a  moderate  amount  of  water  at 
meals — say  one  or  two  glassfuls — ^provided 
it  is  not  taken  when  food  is  in  the  mouth  and 
used  for  washing  it  down. 

[48] 


Meals 


M.]  FOOD 

The  science  of  dietetics  will  develop  rapidly  The  Digestibu- 
in  the  future,  and  in  a  few  years  it  will  prob-  "indigestible- 
ably  be  possible  to  be  more  definite  than  we 
have  been  here.  At  present  there  is  much 
unknown,  especially  as  to  how  far  our  rules 
have  to  be  modified  for  the  particular  indi- 
vidual. Personal  idiosyncrasies  have  to  be 
taken  into  account.  Sometimes  **"What  is  one 
man's  meat  is  another  man's  poison.''  On 
the  other  hand,  many  have  mistaken  ideas  as 
to  their  own  idiosyncrasies.  For  instance, 
many  people  think  that  nuts  never  agree  with 
them,  when  the  trouble  really  is  that  they 
do  not  masticate  them  properly.  Many  think 
peanuts  indigestible,  not  realizing  either  the 
importance  of  mastication  or  the  importance 
of  avoiding  over-roasting.  The  ordinary  pea- 
nuts are  over-roasted.  Peanuts  very  slightly 
roasted  and  very  thoroughly  masticated  sel- 
dom disagree  with  one.  Others  believe  that 
bananas  never  agree  with  them,  when  the  fact 
is  they  eat  them  too  green.  The  banana  vender 
usually  finds  that  the  ignorant  public  buys  his 
fruit  best  when  its  color  is  an  even  yellow,  and 
he  puts  aside  for  himself  the  only  bananas 
ripe  and  fit  to  eat,  namely  those  which  are 
mottled  with  black. 

[49] 


HOW   TO   LIVE  [CH.  n. 

Avoidance  of        Each  individual  must  use  his  own  intelli- 

Fads  .     . 

gence  and  common  sense,  avoidmg  so  far  as 
he  can  the  mistake  of  following  a  ^'fad''  and 
accepting  a  theory  without  sufficient  evidence ; 
and  the  opposite  mistake  of  accepting  as  hy- 
gienic the  customs  about  him  simply  because 
they  are  customs,  and  thus  mistaking  for  fads 
any  conclusions  of  science  which  are  discor- 
dant with  current  custom. 
Necessity  of         It  Is  a  good  Idca  to  consult  a  physician  in 

Medical  Exam-  °  i  •     j    it 

ination  regard  to   one's   diet,  and  endeavor  mtelh- 

gently  to  follow  his  advice  and  not  insist  on 
one's  own  diet,  selected  from  the  standpoint 
of  mere  self-indulgence  or  custom.  Moreover, 
since  many,  without  being  aware  of  the  fact, 
are  affected  with  Bright 's  disease,  diabetes, 
etc.,  in  their  early  stages,  in  which  dietetic 
precautions  are  especially  necessary,  it  is  well, 
even  for  those  who  are  apparently  in  good 
health,  to  be  medically  examined  as  a  prelim- 
inary to  a  rearrangement  of  their  diet  along 
the  best  lines. 


[50] 


§1.1 


CHAPTER  m 

POISONS 
Section  I — Constipation 

If  the  human  body  be  likened  to  a  steam- 
engine,  its  wastes  correspond  to  the  ashes. 

The  injury  which  comes  from  the  retention  Retention  of 
of  the  body's  waste  products  is  of  the  greatest 
importance.  The  intestinal  contents  become 
dangerous  by  being  too  long  retained,  as  pu- 
trefying fecal  matter  contains  poisons  which 
are  harmful  to  the  body.  Abnormal  condi- 
tions of  the  intestines  are  largely  responsible 
for  the  common  headache  malady,  and  for  a 
generally  lowered  resistance,  resulting  in 
colds  and  even  more  serious  ailments.  Con- 
stipation is  extremely  prevalent,  partly  be- 
cause our  diet  usually  lacks  bulk  or  other 
needed  constituents,  but  partly  also  because 
we  fail  to  eliminate  regularly,  thoroughly,  and 
often. 

Constipation,  long  continued,  is  by  no  means 
a  trifling  matter.     It  represents  a  constant 

[51] 


HOW   TO   LIVE 


[CH.   III. 


Water- 
Drinking 


Laxative 
Foods 


Bran  and  Agar- 
Agar 


and  cumulative  tax  which  often  ends  in  very 
serious  consequences. 

Free  water-drinking  when  the  stomach  is 
empty,  especially  before  breakfast,  is  bene- 
ficial in  constipation.  Free  water-drinking  at 
meals  may  prove  constipating.  Excess  of  wa- 
ter should  be  avoided  by  the  very  feeble  or 
those  suffering  from  heart  trouble  or  dropsy. 

The  best  regulators  of  the  bowels  are  foods. 
Foods  should  possess  sufficient  bulk  to  pro- 
mote the  action  of  the  intestines  and  should 
contain  a  due  amount  of  laxative  elements. 
Foods  which  are  especially  laxative  are 
prunes,  figs,  most  fruits  except  bananas,  fruit 
juices,  all  fresh  vegetables,  especially  greens 
of  all  sorts,  wheat,  bran,  and  the  whole  grain 
cereals.  Oils  and  fats  are  also  laxative  but 
can  not  be  used  in  sufficiently  large  quantities 
to  produce  very  laxative  effects  without  pro- 
ducing loss  of  appetite.  Foods  which  have 
the  opposite  tendency  are  rice,  boiled  milk, 
fine  wheat-flour  in  bread,  corn-starch,  white 
of  egg. 

The  use  of  wheat-bran  in  cereals,  in  bread, 
and  even  in  vegetables  is  a  preventive  of 
constipation,  as  is  also  the  use  of  agar-agar, 
a  Japanese  seaweed  product.    This  is  not  di- 

[52] 


$  1.]  POISONS 

gested  and  absorbed,  but  acts  as  a  water- 
carrier  and  a  sweep  to  the  intestinal  tract. 
It  should  be  taken  \vithout  admixture  with 
laxative  drugs. 

Paraffin  oil  is  especially  good  as  an  intes-  Mineral  ous 
tinal  lubricant  to  assist  the  food  to  slip 
through  the  intestinal  tube  at  the  proper  rate 
of  jDrogress,  provided  the  oil  is  first  freed, 
by  long-continued  shaking  with  water,  from 
certain  dangerous  impurities.  Many  refined 
preparations  are  on  the  market  for  use  in 
constipation.  Underweight  people  should  not 
use  these  oils  unless  properly  prescribed  by  a 
physician. 

It  is  advisable,  in  general,  to  avoid  cathar-  Avoiding 
tics  except  under  medical  supervision,  since 
certain  drugs  are  often  very  harmful  when 
their  use  is  long  continued  and  the  longer  they 
are  used  the  more  dependent  on  them  the  user 
becomes.  Laxative  drugs,  even  mineral  wa- 
ters, should  never  be  used  habitually. 

The  occasional,  but  not  habitual,  use  of  an  Enemas 
enema  (with  warm  water  followed  always  by 
a  second  enema  of  cool  water,  to  prevent  re- 
laxation) is  a  temporary  expedient. 

Massage  of  the  abdomen,  deep  and  thor-  Massage  of  the 
ough,  with  a  creeping  movement  of  the  ends 

[53] 


HOW   TO   LIVE 


[cH.  m. 


Low  Seated 
Water  Closets 


Number  of 
Defecations 


of  the  fingers  on  the  left  side  of  the  abdomen 
from  above  downward,  also  promotes  the 
process  of  defecation. 

The  normal  man  and  woman  should  find  no 
difficulty  in  having  complete  movements  regu- 
larly two  or  three  times  a  day  by  merely  liv- 
ing a  reasonable  life,  being  careful  especially 
to  avoid  overfatigue,  to  include  sufficient  bulk 
in  the  food,  to  take  regular  exercise,  includ- 
ing, in  particular,  breathing  exercises,  and  to 
maintain  an  erect  carriage. 

High-seated  water  closets,  so  often  found 
in  institutions,  hotels  and  private  houses, 
often  favor  constipation,  as  they  do  not  permit 
of  the  proper  physiological  attitude  in  defe- 
cation. They  prevent  the  individual  from 
exercising  abdominal  pressure  so  essential  for 
this  function.  Such  seats  should  be  made 
much  lower  than  they  are,  or  the  feet  should 
rest  on  a  foot  stool,  in  order  to  attain  the 
proper  attitude  for  thorough  emptying  of  the 
intestine. 

Observations  on  the  manlike  apes  show  that 
they  defecate  three  or  four  times  a  day.  Few 
of  the  human  family  have  such  ideal  move- 
ments. Millions  are  conscious  of  some  short- 
coming in  this  regard,  and  doubtless  millions 

[54] 


$  I.]  POISONS 

more  suffer  from  some  shortcomings  of  wMch 
they  are  not  conscious.  Many  believe  they 
have  free  movements  when  actually  they  are 
suffering  from  a  sluggishness  in  the  rectum 
and  other  parts  of  the  lower  intestine.  A 
rectal  examination  often  reveals  unsuspected 
fecal  residues. 

The  natural  instinct  to  defecate,  like  many  Establishing 
other  natural  instincts,  is  usually  deadened  by 
failure  to  exercise  it.  Civilized  life  makes  it 
inconvenient  to  follow  this  instinct  as  prompt- 
ly as,  for  instance,  a  horse  does.  The  impulse 
to  go  to  stool,  if  neglected  even  five  minutes, 
may  disappear.  There  are  few  health  meas- 
ures more  simple  and  effective  than  restoring 
the  normal  sensitiveness  of  this  important 
impulse.  It  may  require  a  few  weeks  of  spe- 
cial care,  during  which  cold  water  enemas  at 
night,  following  evacuation  by  paraffin  oil 
injection,  may  be  needed.  It  would  be  an 
excellent  rule  to  visit  the  closet  immediately 
after  the  noon  and  evening  meals,  as  f aithf uUy 
as  most  people  do  after  the  morning  meal, 
until  the  reflex  is  trained  to  act  at  those,  the 
most  natural,  times  for  its  action. 

Before   leaving   the   subject   of   intestinal 
poisoning,  we  may  here  again  mention  the  im- 

[  55  ] 


HOW   TO   LIVE 


[cH.  m. 


Use  of  Sour 
Milk 


Evidences  of 
Injury 


portance  of  avoiding  the  poisoning  which 
comes  from  too  much  protein.  This  poisoning 
is  probably  due  largely  to  the  decomposition 
of  protein  in  the  colon. 

One  proposed  method  for  reducing  this  de- 
composition of  protein  is  through  the  use  of 
sour  milk.  Lactic  acid,  the  acid  of  sour  milk, 
constitutes  a  medium  in  which  putrefactive 
germs  do  not  thrive.  Hence,  if  sufficient  sour- 
milk  germs  can  be  kept  in  the  intestines  to 
constantly  manufacture  lactic  acid,  putrefac- 
tion will  be  reduced.  But,  as  Professor  Eett- 
ger  and  others  have  shown,  the  mere  swallow- 
ing of  a  little  sour  milk  or  of  sour-milk  tablets 
is  seldom  sufficient.  The  ^^good  germs''  swal- 
lowed die  of  starvation  before  they  do  much 
good.  To  keep  them  alive  and  enable  them  to 
multiply,  we  must  feed  them.  The  free  use 
of  milk  and  of  milk  sugar,  a  little  raw  starch, 
or  partially  cooked  cereal  such  as  Scotch 
brose  (oatmeal  cooked  only  ten  minutes)  will 
feed  the  germs. 

The  odor  and  character  of  the  stools  are 
indicative  of  the  extent  to  which  our  diet  is 
injuring  us.  The  odor  is  less  offensive  if  the 
diet  is  low  in  protein  and  thoroughly  masti- 
cated. 


[56] 


$2.]  POISONS 

Section  II — Posture 

One  of  the  simplest  and  most  effective 
methods  of  avoiding  self-poisoning  is  by 
maintaining  an  erect  posture.  In  an  erect 
posture  the  abdominal  muscles  tend  to  re- 
main taut  and  to  afford  proper  support  or 
pressure  to  the  abdomen,  including  the  great 
splanchnic  circulation  of  large  blood-vessels. 
In  an  habitual  slouching  posture,  the  blood  of 
the  abdomen  tends  to  stagnate  in  the  liver 
and  the  splanchnic  circulation,  causing  a  feel- 
ing of  despondency  and  mental  confusion, 
headache,  coldness  of  the  hands  and  feet,  and 
chronic  fatigue  or  neurasthenia,  and  often 
constipation. 

A  slouching  attitude  is  often  the  result  of 
disease  or  lack  of  vitality;  but  it  is  also  a 
cause. 

There  is  some  reason  to  believe  that  ^^the  The 
consumptive    stoop''    leads    to    tuberculosis  stoop" 
partly  through  the   lowering   of  resistance 
resulting  from  the  poisoning  produced  by  a 
chronically  relaxed  abdomen. 

Many  persons  who  have  suffered  for  years 
from  the  above-named  symptoms  have  been 
relieved  of  them  after  a  few  weeks  of  correct 

[57] 


HOW   TO   LIVE 


[cH.  in. 


Breathing 
Posttire 


and 


Standing  and 
Walking 


posture,  sometimes  reenforced  by  the  arti- 
ficial pressure  of  an  abdominal  snjDporter  and 
by  special  exercises  to  strengthen  the  abdom- 
inal muscles. 

Lying  face  downward  with  a  pillow  under 
the  abdomen  presses  the  blood  out  of  the  con- 
gested splanchnic  circulation. 

Breathing  exercises  are  also  very  useful  for 
correcting  the  chronic  evils  of  bad  posture. 
Exercises  taken  when  lying  on  the  back,  by 
raising  the  legs  or  head,  strengthen  the  ab- 
dominal muscles.  Slow,  deep  breathing, 
through  the  nose,  while  lying  on  the  back, 
with  a  weight  on  the  abdomen,  such  as  a  bag 
of  sand  —  2  to  4  lbs.  —  is  beneficial. 

In  walking,  the  most  common  error  is  to 
slump,  with  the  shoulders  rounded,  the  stom- 
ach thrust  out,  the  head  thrust  forward,  chin 
up,  and  the  arms  hanging  in  front  of  the 
body.  To  those  who  walk  or  stand  in  this 
fashion,  let  it  be  known  that  this  is  the  *' hab- 
itus enteroptoticus, ' '  or  asthenic  droop.  It  is 
characteristic  of  those  with  weak  muscular 
and  nervous  systems. 

To  set  the  shoulders  back  and  square  them 
evenly,  to  keep  the  chest  high  and  well  arched 
forward,  the  stomach  in  and  the  neck  per- 

[58] 


$2.]  POISONS 

pendicular,  like  a  column,  and  the  cMn  in, 
are  simple  fundamental  measures  that  most 
people  know  and  many  people  disregard. 

One  should  have  a  sense  of  the  firmness  or 
tautness  of  the  abdominal  muscles  and  not  of 
flabby  relaxation.  T\nien  one  changes  a  slouch- 
ing posture  into  an  erect  posture,  there  is  a 
sense  of  having  reversed  the  way  the  body 
hangs,  as  it  were,  on  the  spinal  column. 

Whether  sitting,  standing,  or  walking,  these 
principles,  that  involve  a  correct  and  pleasing 
carriage  and  a  healthful  relation  of  the  or- 
gans and  structures  of  the  body,  should  be  ob- 
served by  both  men  and  women. 

This  perfect  physical  poise  which  places  the 
muscles,  organs,  circulation,  and  even  the 
brain  and  nervous  system  in  harmonious  re- 
lationship, adjusted  for  the  best  achievement, 
is  well  expressed  in  sculpture  dating  back  to 
500-600  B.  C,  when  the  Spartans  attained  su- 
premacy in  Greece.  This  same  poise  and  sym- 
metry is  shown  in  modern  sculpture  of  fine 
types  of  manhood  and  womanhood. 

It  is  not  enough  to  have  an  erect  carriage  The  Feet 
and  a  well-poised  head.    We  must  also  have 
well-directed  feet.    It  is  pitiable  to  think  how 
the  work  of  a  fine  head  may  be  spoiled  by  mis- 

[59  1 


HOW    TO   LIVE  [cH- mis- 

directed feet.  Weak  foot,  and  its  final  stage, 
flat  foot,  are  more  common  among  women  than 
they  are  among  men,  because  it  is  not  a  purely 
local  condition  in  the  arch  of  the  foot,  as  so 
many  suppose,  but  primarily  due  to  a  general 
weakened  condition  of  the  leg  muscles  that 
support  the  arch.  The  more  vigorous  exer- 
cise of  boys  as  compared  to  that  of  girls  pro- 
tects them  in  some  degree  from  this  malady. 
Toeing  Weak  feet  are  gradually  converted  into 

forwSd"  flat  feet  by  faulty  standing  and  walking  pos- 

ture and  lack  of  leg  exercise.  Toeing  out, 
whether  walking  or  standing,  so  commonly 
noted  among  girls  and  women,  places  a  great 
strain  upon  the  arches  of  the  foot.  The  cor- 
rection of  this  fault  by  persistent  toeing  in, 
Indian  fashion,  and  daily  exercise  of  the  leg 
muscles  (rising  on  the  toes  twenty  to  forty 
times  night  and  morning),  will  do  much  to 
prevent  flat  foot. 

Not  only  in  standing,  but  in  sitting,  erect 
posture  has  been  found  to  be  a  much  more 
important  factor  in  the  maintenance  of  good 
health  than  is  generally  supposed.  A  rocker, 
or  any  other  chair  which  tilts,  is  restful  to 
the  abdominal  circulation,  if  the  lower  back 
is  properly  supported.    Bad  posture  is  com- 

[60] 


$2.]  POISONS 

mon  among  sedentary  people.  The  ordinary 
chair  invites  it.  Every  chair  should  be  mod-  chairs 
eled  like  most  modern  automobile  seats,  on  a 
curve  to  fit  the  back.  Almost  any  chair  can 
be  corrected  by  placing  a  cushion  so  as  to 
support  the  hollow  of  the  back  of  the  sitter. 
The  responsibility  for  correct  posture  rests, 
however,  on  the  individual  and  not  on  the 
chair. 

In  sitting  at  a  desk  or  table,  when  reading  sitting 
or  working,  the  common  fault  is  to  adopt  a 
sprawling  attitude,  with  the  shoulders  hunched 
up,  the  elbows  stretched  outward,  the  body 
too  far  away  from  the  desk  or  table,  and  the 
weight  resting  on  the  buttocks.  Very  often 
the  desk  or  table  is  too  high  and  the  arms 
can  not  rest  easily  upon  it,  thus  causing  a 
continuous  strain  on  the  structures  around 
the  shoulder- joints. 

To  correct  this  fault,  use  if  possible  a  chair 
with  a  back  that  curves  forward.  Sit  well 
back  in  the  chair,  but  close  to  the  desk,  so  that 
the  fleshy  inner  part  of  the  forearms  may 
rest  easily  upon  its  surface  without  pushing 
up  the  shoulders. 

When  it  is  necessary  to  lean  over  a  desk, 
acquire  the  habit  of  inclining  the  body  for- 

[61] 


HOW   TO   LIVE  [cH.ni. 

ward  by  bending  at  tbe  Hps  and  not  by  dis- 
torting the  chest. 

Tbe  arms  should  hang  easily  from  the 
shoulder  and  the  elbows  should  not  rest  upon 
the  table.  The  shoulders  should  be  evenly 
square,  as  in  the  correct  standing  posture.  In 
right-handed  people,  the  light  should  fall  over 
the  left  shoulder  or  directly  from  above.  The 
body  should  rest  upon  the  full  length  of  the 
thighs,  not  solely  on  the  buttocks,  and  the  feet 
(not  legs)  be  crossed  and  resting  lightly  on  the 
ground  on  their  outer  edges.  In  other  words, 
the  position  should  be  freed  from  strain,  espe- 
cially strain  of  special  groups  of  muscles. 

Pains,  erroneously  ascribed  to  rheumatism 
or  sciatica,  are  often  due  to  faulty  posture. 
Writer's  cramp  and  many  other  needless 
miseries  are  caused  by  neglect  to  develop 
proper  postural  habits  in  working  or  reading. 

In  children  faulty  posture  may  mar  the 
Posture  in  futuro  of  tho  individual  by  causing  spinal 
curvature  and  physical  deformities  that  in- 
terfere with  physical  and  mental  efficiency 
throughout  life,  and  often  lower  the  resis- 
tance to  disease.  Deep  breathing  through  the 
nose  and  *^ setting  up''  exercises  are  of  incal- 
culable importance  in  such  cases. 

[62] 


$  2.]  POISONS 

The  various  tyiDes  of  faulty  posture  are  so 
numerous  that  they  can  not  be  listed  here. 
Having  once  grasped  the  meaning  of  correct 
posture,  however,  we  can  form  a  standard  for 
ourselves,  and  any  departure  from  this  stand- 
ard should  be  looked  upon  as  a  menace  to 
health.  As  in  the  case  of  eye-strain,  flat  foot, 
work,  worry,  and  drink,  much  depends  on  the 
original  physical  and  mental  endowment  of 
the  individual  as  to  how  much  harm  results 
from  faulty  posture.  But  always  some  harm 
results. 

The  teaching  of  proper  standing,  proper  Teaching 

Correct 

walking  and  proiDer  sitting  should  be  a  part  posture 
of  all  school  discipline  as  it  is  at  military 
schools,  especially  as  there  is  the  temptation 
to  crouch  over  the  school-desk  —  which  is 
usually  the  source  of  the  first  deviation  from 
natural  posture.  An  infant  before  it  goes 
to  school  usually  has  a  beautiful,  erect  car- 
riage, with  the  head  resting  squarely  on  the 
shoulders. 
An   erect   posture   is   attractive   from   an  Posture  and 

-,         .  .  o        '  T      p  1  Character 

esthetic  point  of  view,  and  for  that  reason 
is  sure  again  to  become  fashionable  with 
women,  after  a  due  reaction  from  the  present 
slouching  vagary.    It  is  also  closely  associated 

[63] 


HOW  TO   LIVE  [CH.  m. 

with  self-respect.  We  know  that  any  physi- 
cal expression  of  an  emotion  tends  reflexly 
to  produce  that  emotion.  Therefore,  not  only 
does  self-respect  naturally  tend  to  brace  a 
man^s  shoulders  and  straighten  his  spine, 
but,  conversely,  the  assumption  of  such  a 
braced-up  attitude  tends  to  ** brace  up'' 
the  man's  mind  also.  Tramps  and  other 
persons  who  have  lost  their  self-respect 
almost  invariably  slouch,  while  an  erect 
carriage  usually  accompanies  those  feeling 
their  respectability.  We  jokingly  refer  to 
those  whose  self-respect  verges  on  conceit 
as  '* chesty,"  while  we  compliment  one  who 
is  not  so  extreme  by  saying,  **He  is  no 
slouch. ' ' 

Between  the  slouch  and  slink  of  the  dere- 
lict and  the  pompous  strut  of  the  pharisee,  or 
the  swagger  of  the  bully  or  the  dandy,  there 
is  the  golden  mean  in  posture,  which  stands 
for  self-respect  and  self-confidence,  combined 
with  courtesy  and  consideration  for  others. 

Section  III — Poisons  from  Without 

The  poisons  which  hitherto  have  been  men- 
tioned are  those  developed  within  the  body, 

[  64  ] 


$  3.]  POISONS 

especially  in  the  intestine.  It  is  not  alone 
important  to  keep  down  the  total  amount  of 
poisons  produced  within  the  body.  It  is 
equally  important  to  exclude  the  entrance  of 
any  additional  poisons  from  outside. 

Among  the  poisons  which  must  be  kept  out  Habit-forming 
of  the  body  should  be  mentioned  habit-form-  Patent" 

Medicines 

ing  drugs,  such  as  opium,  morphine,  cocam, 
heroin,  chloral,  acetanilid,  alcohol,  caifein, 
and  nicotin.  The  best  rule  for  those  who 
wish  to  attain  the  highest  physical  and  men- 
tal efficiency  is  total  abstinence  from  all 
substances  which  contain  poisons,  including 
spirits,  wine,  beer,  tobacco,  many  much- 
advertised  patent  drinks  served  at  soda-water 
fountains,  most  patent  medicines,  and  even 
coffee  and  tea.  Many  so-called  patent  or 
proprietary  medicines  contain  habit-forming 
drugs,  especially  morphine,  coal-tar  prepara- 
tions,  catf  ein,  and  alcohol,  and  depend  largely 
for  their  sale  upon  the  effects  of  these  harm- 
ful substances.  Harmful  preservatives  and 
adulterants  in  foods,  such  as  saccharin,  should 
also  be  avoided. 

For  some  persons  the  inevitable  mode  of  Reducing  the 

.  .  .  Habit 

improvement  will  be  by  substituting  the 
milder  drugs   for   the    stronger  —  beer   for 

[65] 


HOW   TO   LIVE  LcH.  m. 

spirits,  weak  tea  for  beer.  The  exact  extent 
to  wMcli  the  milder  poisons  are  injurious  has 
not  yet  been  scientifically  settled.  Tea,  for 
instance,  if  very  weak  and  used  moderately, 
is,  presumably,  not  injurious  to  any  marked 
degree  to  healthy  persons.  The  trouble  is, 
however,  that  sensitive  people  do  not  keep 
moderate.  In  fact,  the  natural  tendency  of 
drug-craving  is  in  the  opposite  direction, 
from  weak  drugs  to  strong  ones,  as  from  beer 
to  spirits.  In  actual  fact,  it  is  much  easier  to 
abstain  than  to  be  moderate.  It  should  also 
be  noted  that  the  lax  spirit  in  which  many 
people  make  an  exception  to  the  rules  of 
health  in  favor  of  some  mild  indulgence  is 
very  likely  to  lead  to  the  making  of  many 
other  exceptions  until  they  are,  without  know- 
ing it,  carrying  a  heavy  load  made  up  of 
scores  of  little  items  of  harmful  indulgence. 
Moreover,  experiments  at  the  Pasteur  Insti- 
tute have  shown  that  the  long-continued  use 
of  very  minute  doses  of  poison  ultimately 
produces  appreciable  harm.  Each  person 
must  decide  for  himself  how  far  he  chooses 
to  depart  from  previous  habits  or  common 
customs  for  the  sake  of  physical  efficiency. 
The  object  here  is  to  state  exactly  what,  in 

reel 


$3.]  POISONS 

our  present  state  of  knowledge,  is  believed  to 
be  the  truth. 

Those  with  feeble  digestions  or  unstable 
nei'vous  systems  are  especially  harmed  by 
these  poisons.  A  family  history  of  nervously 
inclined  people  calls  for  rigid  care  in  such 
matters. 

Scientific  experiments  have  resulted  in  Aicoho: 
the  interesting  discovery  that  the  alleged 
*^ strength"  obtained  from  beer,  ales,  and  all 
intoxicating  beverages  is  a  delusion  and  a 
snare.  The  poison  simply  gives  a  temporary 
feeling  of  greater  strength  through  paralysis 
of  the  sense  of  fatigue.  But  the  strength 
does  not  exist.  On  the  contrary,  the  user  of 
alcohol  in  excess  is  weaker  after  taking  it. 
Special  classes  of  workmen  have  been  tested 
as  to  their  efficiency  under  liquor  in  small 
amounts  and  without  it  entirely,  and  it  was 
invariably  found  that  the  liquor  was  a  handi- 
cap, but  that,  also  invariably,  the  workmen 
thought  they  could  work  harder  by  its  aid! 
Alcohol  numbs  the  sense  of  fatigue  and  so 
deceives  the  user.  It  is  not  a  stimulant  but 
a  narcotic.  The  habit  of  taking  a  cocktail 
before  meals  is  doubly  harmful,  because  it  is 
often  taken  on  an  empty  stomach  and  because 

[67] 


HOW   TO   LIVE 


[en.  m. 


Alcohol  and 

Infectious 

Diseases 


Tobacco 


it  poisons  the  system  more  quickly  than  when 
mixed  with  food  and  retained  in  the  intes- 
tines. 

It  is  well  known  that  people  who  indulge  in 
alcohol  show  less  resistance  to  infectious 
diseases  than  abstemious  individuals.  The 
paralysis  of  the  white  blood-corpuscles  is  one 
of  the  strong  arguments  against  the  use  of 
alcohol.  The  experience  of  life  insurance 
companies  in  England  and  America  has 
clearly  shown  that  even  the  *^ moderate'^  use 
of  alcoholic  beverages  shortens  human  life. 
(See  ^^AlcohoP'  in  Supplementaky  Notes.) 

Dr.  Stockard  has  also  shown  in  mice,  on 
which  he  has  experimented,  that  the  effect  of 
alcohol  on  the  germ-plasm  is  distinctly  in- 
jurious. It  is  a  fair  inference  that  the  use 
of  alcohol  by  parents  tends  to  damage  their 
offspring. 

The  evils  of  tobacco  have  not  been  so  much 
studied  and  are  not  so  well  understood  as 
those  of  alcohol.  But  every  athletic  trainer 
observes  that  the  use  of  tobacco  lessens  physi- 
cal fitness.  The  ordinary  smoker  is  uncon- 
scious of  this  and  often  denies  it.  He  some- 
times says,  **I'll  stop  smoking  when  I  find  it 
hurting  me;  it  doesn't  hurt  me  now.'*     The 

1682 


$3.]  POISONS 

delusive  impression  that  one  is  well  may  con- 
tinue long  after  something  has  been  lost  from 
the  fitness  of  the  body,  just  as  the  teeth  do 
not  ache  until  the  decay  has  gone  far  enough 
to  reach  the  nerve. 

At  Yale  and  at  Amherst  it  has  been  found, 
by  actual  measurement,  that  students  not 
using  tobacco  during  the  college  course  had 
gained  over  the  users  of  tobacco  in  weight, 
height,  growth  of  chest,  and  lung  capacity. 

Prof.  Pack,  of  the  University  of  Utah,  finds 
that  tobacco-using  athletes  are  distinctly  in- 
ferior to  those  who  abstain.  Prof.  Lombard, 
of  the  University  of  Michigan,  finds  that  to- 
bacco lessens  the  power  of  the  voluntary  mus- 
cles, presumably  because  of  the  depressing 
effect  on  the  central  nervous  system.  There 
is  also  much  experimental  evidence  to  show 
that  tobacco  in  animals  induces  arterial 
changes.  The  present  well-marked  upward 
trend  of  mortality  from  diseases  of  the  ar- 
teries offers  a  good  reason  for  heeding  such 
evidence  and  taking  the  safe  side  in  every 
controversy  regarding  it.     (See  ^^ Tobacco" 

in  SUPPLEMEXTAEY  NoTES.) 

The  poisons  so  far  mentioned  are  limited  to  Germs 
the  amounts  taken.     Infections  with  germs, 

[69]     . 


HOW   TO   LIVE  [CH.  m. 

however,  bring  in  poisons,  the  quantities  of 
which  tend  to  increase  with  the  multiplication 
of  the  germs.  It  is,  therefore,  especially  im- 
portant to  avoid  infections.  We  should  not 
depend  altogether  on  the  protection  of  our 
health  officers.  We  must  guard  our  own  indi- 
vidual bodies. 
Colds  and  La  Infcctious  outcr  the  body  through  the  skin 
or  mucous  lining.  The  common  cold  is  be- 
lieved to  enter  by  the  nose.  We  may  avoid 
exposure  to  infection  from  grippe  and  com- 
mon colds  by  keeping  away  from  congested 
public  places  when  there  is  an  epidemic  of 
grippe  or  colds,  or  when  we  are  ourselves  fa- 
tigued or  for  any  reason  likely  to  catch  cold. 
The  infections  of  common  colds  are  always 
to  be  found  in  the  nasal  passages  and  become 
active  when  the  individual  is  subject  to  fa- 
tigue or  indigestion  or  both.  The  liability  of 
catching  cold  is  greater  when  the  mucous  lin- 
ing is  injured.  Nasal  douches  are  injurious 
and  impair  the  protective  ability  of  the  mu- 
cous membrane.  They  should  be  used  only  on 
prescription.  A  very  gentle,  warm  spray  of 
weak  salt  and  water  may  be  used  when  the 
nose  is  filled  with  soot  and  dust.  The  fingers 
should  be  kept  from  the  nose.    Handkercliief s 

[70] 


$3.]  POISONS 

should  be  frequently  changed,  or  small  squares 
of  gauze  used  and  subsequently  burned. 

The  germ  of  tuberculosis  is  probably  con-  Tuberculosis 
veyed  oftenest  through  the  sputum  of  con-  "^""^ 
sumptives,  when  this  sputum  has  been  allowed 
to  dry,  has  become  pulverized  and  is  breathed 
into  the  system.  All  sputum  should  be  burned. 
It  is  well  to  avoid  rooms  occupied  by  con- 
sumptives who  are  not  careful  with  their 
sputum. 

Suitable  wire  netting  will  guard  us  from  Mosquito- 
malaria    and    yellow    fever,    the    infections  and  Yeiiow 

.  .  Fever 

brought  by  mosquitoes  and  flies.  The  mos- 
quito often  carries  malaria,  and  in  the  tropics 
carries  yellow  fever  and  other  diseases.  As 
some  one  has  said:  *^A  yard  of  screen  in  the 
window  is  better  than  a  yard  of  crape  on  the 
door.''  The  greatest  triumph  in  connection 
with  the  building  of  the  Panama  Can?J  was 
not  the  engineering  but  the  reduction  in  the 
death-rate  among  the  workers,  which,  on  ac- 
count of  these  insect-borne  diseases,  had  pre- 
viously prevented  the  successful  execution  of 
the  undertaking. 

Not  only  is  it  desirable  to  screen  from  mos- 
quitoes, but  to  put  oil  on  any  body  of  water 
where  they  breed.    Even  a  small  puddle  can 

[71] 


Water 


HOW  TO   LIVE  [CH.  III. 

breed  millions  of  mosquitoes.  No  empty  tin 
cans  should  be  allowed  to  collect  about  the 
kitchen  door;  they  gather  rain-water  and  soon 
breed  mosquitoes. 
Typhoid-free  Wc  take  iu  many  disease  germs  through 
food  or  drink.  Every  year  300,000  people  in 
the  United  States  enlist  under  the  typhoid 
banner.  To  elude  the  typhoid-germ  we  need 
first  of  all  pure  water.  But  when  one  is  in 
doubt  as  to  the  purity  of  water,  it  is  advisable 
to  boil  water  in  order  to  destroy  possible 
typhoid  germs  and  other  dangerous  germs  and 
impurities.  Where  hygienic  water  has  been 
used  a  very  large  proportion  of  the  deaths 
from  typhoid  has  been  eliminated.  Where 
this  is  not  feasible,  it  is  desirable  to  use  chlo- 
rinated lime  (ordinary  bleaching  powder)  in 
the  drinking  water  (one  part  to  200,000  — 
shake  up  and  leave  several  minutes).  If 
water  of  doubtful  quality  has  to  be  drunk,  it 
should  be  at  the  middle  or  end  of  a  meal  when 
the  healthy  stomach  contains  plenty  of  gastric 
juice,  which  to  a  limited  extent  has  the  power 
to  kill  germs. 

It  is  safer  to  keep  out  of  swimming  tanks 
that  are  not  filtered  or  refilled  constantly,  or 
chemically  purified  as  by  chlorinated  lime. 

[72] 


$3.]  POISONS 

Another  measure  for  avoiding  typhoid  is  to  Typhoid-free 
pasteurize  milk.     Food  that  is  liable  to  con- 
tain typhoid  or  other  dangerous  germs,  such 
as  raw  oysters,  and  milk  from  typhoid-infected 
localities,  should  be  avoided. 

In  protecting  the  food  against  all  kinds  The  "Typhoid- 
of  impurities  which  injure  the  body,  we  must 
remember  that  the  carrier  of  typhoid  fever, 
the  common  house-fly,  deposits  typhoid  germs 
on  the  food,  through  which  the  germ  is  taken 
into  the  system.  The  most  effective  method 
of  fighting  flies  is  by  preventing  their  breed- 
ing. Their  favorite  places  for  this  are  horse- 
manure,  but  they  will  breed  in  almost  any 
mass  of  fermenting  organic  material.  Ma- 
nure piles  and  stables  should  be  screened, 
and  the  manure  removed  at  least  once  in  seven 
days.  Garbage-pails  should  be  kept  tightly 
covered.  Fly-paper  and  fly-traps  should  be 
used.  Houses  should  be  screened,  and,  in  par- 
ticular in  the  pantry,  the  food  itself  should  be 
screened.  Flies  are  usually  thirsty  in  the 
morning.  By  exposing  a  saucer  of  one  per 
cent,  of  formalin  solution,  the  flies  will  be 
tempted  to  drink  this  morning  cocktail  and 
pay  the  death-penalty. 

A  fly-trap  has  been  invented  by  Professor 

[73] 


HOW   TO   LIVE  [cH.  m. 

Clifton  F.  Hodge,  of  the  University  of  Oregon, 
Eugene,  Ore.,  which  any  one  is  free  to  con- 
struct and  which,  if  used  universally  about 
stables  early  in  the  season,  would  greatly  help 
toward  banishing  the  fly  altogether. 

Plies  occasionally  gain  entrance  to  the 
house  in  spite  of  the  most  careful  screening. 
The  fumes  of  burning  Pyrethrum  powder 
(Persian  insect  powder),  used  in  the  propor- 
tion of  2  lbs.  per  1,000  cubic  feet  of  air  space, 
will  either  kill  or  stupefy  flies  and  mosquitoes, 
so  that  they  may  be  swept  up  and  effectually 
destroyed.  It  may  be  distributed  in  pots  and 
pans,  and  ignited  after  sprinkling  with  al- 
cohol. 
Other  Vermin  Ticks  shouM  also  be  carefully  extermi- 
nated, as  they  are  sometimes  responsible  for 
such  diseases  as  Eocky  Mountain  spotted 
fever,  African  tick  fever,  and  other  infections. 
The  bedbug  is  also  by  no  means  the  harmless 
creature  which  it  is  generally  regarded.  To 
its  credit  are  placed  such  maladies  as  relaps- 
ing fever.  The  flea  has  been  responsible  for 
such  terrible  diseases  as  the  plague.  It  often 
operates  by  means  of  rats  as  its  carrier  to 
the  human  being.  The  louse  is  one  of  the 
direst  offenders  in  the  insect  line,  as  it  must 

[74] 


$3.]  POISONS 

take  the  responsibility  not  only  for  many  cases 
of  typhoid  fever,  but  for  the  dread  plague  of 
typhus,  which  is  ravaging  the  European 
armies. 

Hookworm  disease  is  to  be  avoided  by  not  Hookworm 
treading  barefoot  on  ground  polluted  by  vic- 
tims of  the  disease,  by  preventing  soil-pollu- 
tion through  the  proper  disposal  of  human 
excrement,  and  by  screening  all  water-closets. 

Cleanliness  is  important  for  avoiding  infec-  cleanliness 
tions,  and  bathing  is  important  for  cleanli- 
ness. The  hands,  the  face,  and  finger-nails 
should  be  kept  clean,  especially  before  meals. 
Any  cut  or  crack  in  the  skin  or  mucous  mem- 
brane may  let  in  germs  when  the  spot  is  dirty 
or  is  touched  by  dirty  hands.  This  is  why 
surgeons  are  so  scrupulously  clean.  Super- 
cleanliness  probably  also  explains  the  ex- 
traordinarily low  mortahty  of  Jewish  rabbis 
as  a  class. 

The  need  of  cleanliness  is  particularly  great 
for  those  who  work  in  factories,  mines,  and 
other  places  where  dirt  is  likely  to  be  carried 
to  the  mouth  by  the  hands.  Probably  many 
diseases  get  a  foothold  in  this  way  without 
the  victim  realizing  in  the  least  that  they  were 
due  to  his  carelessness  and  lack  of  cleanliness. 

[75] 


HOW   TO   LIVE  [CH.  m. 

Here,  as  elsewhere,  esthetics  and  health 
go  hand  in  hand.  A  person  who  does  not 
bathe  daily  is  pretty  certein  to  carry  on  his 
skin  some  perspiration  which,  while  he  may 
be  unaware  of  it,  gives  forth  an  offensive 
odor. 

Cleanliness  is  promoted  by  perspiring  prior 
to  bathing.  Every  one  knows  the  exhilaration 
which  follows  a  healthy  perspiration.  Of 
course,  the  most  beneficial  method  of  securing 
Perspiration  pcrspiratiou  is  the  method  applied  to  the  trot- 
ting horse  —  vigorous  exercise.  In  fact,  one 
of  the  benefits  of  exercise  is  perspiration. 
When  a  person  can  not  or  will  not  take  exer- 
cise, perspiration  can  be  induced  by  hot  baths. 
Such  extreme  measures  ought  not,  however, 
to  be  taken  too  often.  How  often  will  depend 
on  the  corpulence  and  other  circumstances  of 
each  individual.  Sweating  may  be  overdone, 
and  should  never  be  pushed  to  the  extent  of 
exhaustion.  The  function  of  the  skin  in  re- 
moving wastes  from  the  body  is  much  less  im- 
portant than  formerly  supposed.  The  advice 
of  a  physician  is  desirable.  It  should  be  re- 
membered that  all  of  us  perspire  insensibly 
as  well  as  visibly. 

Some  of  the  most  serious  and  widespread 

[76] 


$3.]  POISONS 

although  usually  unmentioned  infections  are  sex  infection 
those  from  the  venereal  diseases,  with  a  whole 
train  of  terrible  consequences,  such  as  blind- 
ness, joint-diseases  with  heart-complications, 
peritonitis,  paralysis,  and  insanity.  They  are 
to  be  avoided  by  living  a  life  hygienic  and 
clean,  not  only  in  body  but  in  mind  and  heart. 
From  even  the  narrowest  interpretation  of 
hygiene,  a  decent  life  is  necessary  for  the 
maintenance  of  health.  This  is  a  special  sub- 
ject on  which  most  people  are  extremely  ig- 
norant. It  is  seldom  realized,  for  instance, 
that  all  'prostitutes  are  diseased.  This  was 
found  to  be  the  case  in  an  investigation  in 
Glasgow. 

Dr.  Eosenau  says :  **  Every  boy  and  girl,  be- 
fore reaching  the  age  of  puberty  should  have 
a  knowledge  of  sex,  and  every  man  and  woman 
before  the  marriageable  age  should  be  in- 
formed on  the  subject  of  reproduction  and 
the  dangers  of  venereal  diseases.  Superficial 
information  is  not  true  education.  On  the 
other  hand,  it  is  a  mistake  to  dwell  unduly 
upon  the  subject,  for  in  many  instances  the 
imagination  and  passion  of  youth  are  inflamed 
by  simply  calling  attention  to  the  subject.'' 

The  Life  Extension  Institute  can  furnish 

[77] 


HOW   TO   LIVE  [CH.  m. 

special   pamphlets    covering   this   important 
topic. 

The  loss  of  citizens  to  the  State  from  the 
sterilizing  influence  of  gonorrhea  upon  the 
productive  energy  of  the  family,  and  the 
blighting  destructive  effect  of  syphilis  upon 
the  offspring  offer  extremely  serious  prob- 
lems for  preventive  work. 

Section  IV — Teeth  and  Gums 

There  is  one  source  of  poisoning  and  infec- 
tion so  universal  as  to  need  special  mention. 
This  is  infection  through  the  mouth.  Consid- 
ered from  the  standpoint  of  efficiency,  the 
modern  mouth  is  out  of  adjustment  with  mod- 
em conditions —  or,  perhaps  we  should  say, 
modem  conditions  are  out  of  adjustment  with 
it.  Notwithstanding  the  numerous  bacteria 
that  flourish  within  its  portals,  mouth  secre- 
tions and  the  mucous  membranes  do  not  seem 
to  have  the  protecting  power  which  is  often 
manifest  in  other  regions  of  the  body  and 
which  protects  an  animal  in  a  state  of  nature. 
Wild  animals  are  not  subject  to  caries  or 
dental  decay,  as  are  man  and  domesticated 
animals. 

[78] 


M]  POISONS 

There  are  two  forms  of  moutli-danger  tliat  Mouth, 
should  be  clearly  differentiated.  Dental 
caries,  or  decay,  is  at  first  largely  a  chemical 
process  and  affects  the  tooth  proper.  Pyor- 
rhea, or  Eiggs's  disease,  affects  the  tissues 
surrounding  the  root  of  the  tooth,  and  is  ac- 
com]Danied  with  infection  by  pus  bacteria,  and 
possibly  also  by  animal  parasites,  termed  en- 
dameba.  Scrupulous  cleanliness  of  the  mouth 
largely  prevents  both  of  these  maladies. 

In  caries,  or  dental  decay,  plaques  or  films  Dentai  Decay 
of  mucin  from  the  saliva,  form  on  the  tooth- 
surfaces  and  enclose  bacteria  and  particles  of 
carbohydrate  food,  which  undergo  fermenta- 
tion with  the  formation  of  lactic  acid,  which 
dissolves  the  lime  salts  on  the  surface  of  the 
teeth,  leaving  only  the  organic  matter.  This 
organic  matter  is  then  attacked  by  bacteria. 
Putrefaction  sets  in,  and  you  have  a  cavity. 
This  cavity  is,  of  course,  a  menace,  as  it  har- 
bors various  forms  of  bacteria,  which  may 
infect  the  general  system  through  the  root 
canals,  or  the  digestive  system  by  being 
swallowed  with  the  food,  and  also  gives  rise 
to  abscesses  at  the  root-tips. 

Pyorrhea  is  an  infection  of  the  gums  or  pyorrhea 
tooth-sockets.    It  begins  beneath  the  edges  of 

[79] 


HOW   TO   LIVE  [CH.  III. 

the  gums  that  have  been  injured  and  espe- 
cially where  there  has  been  an  accumulation 
of  tartar  or  lime-deposit.  As  the  infection 
progresses  and  destroys  the  membranes  that 
attach  the  root  of  the  tooth  to  the  socket, 
a  pocket  is  formed  around  the  root,  and  the 
tooth  becomes  loosened.  It  is  said  that  this 
disease  is  responsible  for  far  more  loss  of 
teeth  than  is  decay. 
Systemic  In-  But  this  is  uot  the  only  evil.  In  the  pocket 
Mouth  '^°°*  pus  is  continually  being  formed  and  dis- 
charged into  the  mouth  and  swallowed.  Also, 
as  the  teeth  rise  and  fall  in  their  diseased 
sockets  in  ordinary  chewing,  bacteria  are 
forced  into  the  circulation  and  may  be  carried 
to  distant  parts,  where  they  work  harm  ac- 
cording to  their  nature,  selecting  tissues  for 
their  operation  in  which  they  can  best  thrive. 
It  was  formerly  supposed  that  the  ill  e:ff ects 
from  such  conditions  as  dental  abscess  and 
other  pus  foci  were  wholly  due  to  the  toxins 
or  poisonous  products  thrown  into  the  blood- 
stream by  the  bacteria  at  the  focus.  It  is  now 
known,  however,  that  the  bacteria  migrate 
into  outside  tissues  through  the  blood-  and 
lymph-streams.  In  joint  affections,  they  clog 
and  obstruct  the  small  blood-vessels,  inter- 

[80] 


cation 


$4]  POISONS 

fering  with  the  nutrition  of  the  joint- tissues, 
causing  deformity  and  enlargement,  as  in 
arthritis  deformans,  as  well  as  in  acute  inflam- 
mation, such  as  rheumatic  fever.  Indeed,  this 
condition  of  subinfection,  or  ^' focal  infec-  Focai 
tion,'^  is  coming  to  be  recognized  as  a  far 
more  important  cause  of  disease  than  the 
time-honored  autointoxication,  a  term  which 
has  been  greatly  abused  and  misused. 

The  term  ^^autointoxication'^  should  prop-  Automtoxi. 
erly  be  restricted  to  conditions  where  poison 
arises  from  changes  in  the  tissues  or  in  the 
activities  of  cells  or  organs,  whereby  sub- 
stances are  released  into  the  circulation  in 
quantities  harmful  to  the  organism;  in  other 
words,  where  the  secretions  of  the  body  are 
altered,  either  in  character  or  quantity,  to 
such  a  degree  as  to  cause  injurious  effects, 
such  as  overactivity  or  underactivity  of  the 
thyroid  gland,  or  suprarenal  gland. 

The  poison  from  undigested  food,  or  from 
decomposing  intestinal  contents,  should  be 
termed  *  intestinal  intoxication, ' '  or  *^  tox- 
aemia,'' rather  than  ^^autointoxication,"  or 
'  *  self -poisoning, "  as  it  is  actually  due  to  infec- 
tion from  outside  sources.  Intestinal  toxemia 
is,  no  doubt,  a  fairly  frequent  cause  of  ill- 

[81] 


HOW   TO   LIVE  [CH.  m. 

ness,  but  it  has  lately  been  shown  that  stag- 
nant bowels  may  cause  true  infection  by  micro- 
organisms that  penetrate  the  tissues,  and  that 
many  conditions  ascribed  to  intestinal  stag- 
nation and  the  resultant  chemical  poisoning 
may  actually  be  due  to  focal  infection,  or  sub- 
infection,  arising  in  other  regions. 

The  light  that  has  lately  been  thrown  on 
chronic  sources  of  focal  infection  has  cleared 
up  many  of  the  mysteries  surrounding  the 
causation  of  certain  obscure  affections — 
chronic  rheumatism,  arthritis  deformans,  cer- 
tain forms  of  anemia,  goitre,  chronic  heart  and 
kidney  troubles,  diabetes,  ulcer  of  the  stom- 
ach, duodenum,  etc.,  and  other  forms  of  chronic 
disease,  especially  those  that  have  proved  re- 
sistant to  known  methods  of  treatment. 
Lowered  Thcro  arc  many  cases  where  the  so-called 

focus  has  apparently  become  established  be- 
cause of  general  bodily  neglect  and  a  general 
lowering  of  resistance,  in  which  the  focus, 
even  though  it  be  the  mouth,  has  participated, 
and  permitted  the  successful  activities  of 
germs  or  parasites.  After  the  focus  has  been 
established,  however,  it  is  often  an  important 
and  may  be  a  deciding  factor  in  keeping  up 
the  general  diseased  condition  of  the  body. 

[82] 


Resistance 


$4.]  POISONS 

This  principle  of  focal  infection,  well  es- 
tablished as  it  is,  should  not  be  accepted  too 
literally,  or  given  too  wide  an  application, 
but  no  one  can  question  the  importance  of 
preventing  the  bacterial  hosts  of  the  mouth 
from  getting  into  the  system,  or  the  imjDor- 
tance  of  getting  them  out,  if  we  have  unwarily 
permitted  them  to  enter. 

All  the  ills  that  flesh  is  heir  to  are  not 
caused  by  mouth-infection,  but  enough  of 
them  are  to  more  than  justify  a  vigorous  and 
world-wide  campaign  for  the  better  care  of 
the  teeth  and  for  a  thorough  search  for  mouth- 
infection  in  every  case  of  obscure  disease. 

Gum  infection  is  not  always  due  to  con-  Keeping  the 

o(  IT  j_     1  Mouth 

scious  neglect.     Some  people  do  not  know  Aseptic 
how  to  properly  cleanse  the  teeth.     Others 
have  tissues  of  low  resistance,  and  need  to 
give  extra  care  to  tooth-  and  gum-cleansing 
under  the  closest  dental  supervision.    Others  over- 
have  spent  large  sums  for  dental  work  that  Teeth 
has  filled  the  mouth  with  crowns  and  bridges 
difficult  to  keep  aseptic  or  surgically  clean. 
There  are  various  means  which  the  individual 
can  use  to  prevent  or  cure  these  dental  evils. 

First,  the  importance  of  thorough  attention  General 

Hygiene 

to  general  personal  hygiene,  in  order  that  a 

[83] 


HOW   TO   LIVE 


[CH.   III. 


Vigorous 
Use  of  Jaws 


Cleansing 


Kind  of  Brush 


general  resistance  to  mouth-infection  may  be 
built  up,  can  not  be  overempliasized. 

The  cultivation  of  normal  eating  habits 
with  respect  to  the  vigorous  use  of  the  jaws 
by  thorough  mastication,  and  the  eating  of 
hard,  resistant,  crusty  foods  every  day  is  the 
next  desirable  means  of  tooth  and  gum 
hygiene. 

A  leading  dentist  expresses  the  hope  that 
some  day  the  human  animal,  like  other  ani- 
mals, will,  through  a  correct  diet,  be  able  to 
get  along  without  the  aid  of  the  tooth-brush  ; 
but  he  adds  that,  in  the  meantime,  we  need 
to  advocate  more  tooth-,  gum-  and  tongue- 
cleaning  rather  than  less.  They  should  be 
cleaned  night  and  morning  and  after  each 
meal  if  possible  by  rapid  rotary  brushing. 
Strong  pressure  is  not  advisable.  Eapidity 
of  movement  is  the  important  point.  This 
stimulates  the  circulation  and  increases  the 
resistance  of  the  gums  and  cleanses  the 
teeth  at  the  gum  margins  from  the  accumula- 
tions of  tartar  which  are  at  first  soft  and 
easily  removable  by  a  brush. 

A  brush  should  be  used  with  bristles  that  are 
stiff  and  of  different  lengths,  so  that  the 
innermost    crevices    of    the    teeth    may    be 

[84] 


H-]  POISONS 

reached.  If  the  gums  are  sensitive,  a  moder- 
ately stiff  brush  can  be  used  until  the  gums 
can  bear  the  more  vigorous  treatment. 

The  tongue  should  also  be  carefully  cleansed  Tongue 
with  the  tooth-brush.    By  taking  care  not  to     '^^''^''^ 
hit  the  roof  of  the  mouth,  gagging  is  avoided. 

Tooth-powders  and  -pastes  may  be  used,  Tooth-Powders 
but  should  not  be  the  main  reliance.    Perhaps 
once  a  day  for  their  use  is  often  enough.  Some 
powders,   if   used   too   freely,   are   liable   to 
unduly  thin  the  enamel  of  the  teeth. 

The  use  of  dental  floss  silk  between  the  teeth,  oentai  fioss 
provided  care  is  taken  not  to  press  it  against 
the  gums,  is  also  helpful. 

A  number  of  investigators  have  reported  Emetin 
the  presence  of  an  animal  parasite,  the 
endameha  huccalis,  in  all  cases  of  pyorrhea, 
and  it  is  thought  that  this  parasite  may  be 
one  of  the  principal  causes  of  this  disease. 
Emetin,  the  active  principle  of  ipecac,  which 
has  been  successfully  used  in  amebic  dysen- 
tery, is  now  employed  in  the  treatment  of 
this  trouble.  Such  a  remedy  should  only  be 
used  in  connection  with  thorough  surgical 
treatment  and  dental  prophylaxis.  It  is 
claimed  that  in  the  early  stages  of  pyorrhea 
a  mouth-wash  composed  of  two  drops  of  fluid 

[85] 


HOW   TO   LIVE 


[CH.  in. 


Alkaline 
Dentifrice 


Food  Acids 


Erosion 


Periodic 
Examination 


extract  of  ipecac  to  a  half-glass  of  water  is 
very  serviceable,  and  as  at  that  stage  a  mouth- 
wash is  entirely  harmless,  it  should  be  tried, 
especially  as  it  is  now  claimed  that  some 
degree  of  pyorrhea  or  of  endamebic  infection 
is  almost  universally  present. 

For  an  alkaline  dentifrice,  there  is  nothing 
better  than  lime-water,  made  from  coarse, 
unslaked  lime.  Alkaline  washes  are  very 
superficial  in  their  action,  however,  while 
fruit  acids  curdle  and  thus  render  removable 
the  mucin  plaques  and  prevent  the  formation 
of  tartar.  They  also  cleanse  the  tongue  and 
membranes  of  the  mouth  generally,  whif^h  may 
be  important  sources  of  infection.  These 
acids  are  found  in  grape-juice,  orange-juice, 
apples,  and  vinegar.  Such  mechanical  cleans- 
ing is  particularly  important  before  retiring, 
as  it  is  usually  during  the  night  that  the  most 
damage  is  wrought. 

The  advice  of  the  dentist  should  be  sought 
as  to  the  condition  of  the  teeth,  especially  as 
to  whether  there  is  any  erosion  or  destruc- 
tion of  enamel,  before  using  either  acid  or 
alkaline  washes  exclusively. 

Periodic  examinations  and  cleanings  by  the 
dentist  are  the  only  safe  measures.     If  the 

[86] 


$  4.]  POISONS 

dentist  has  facilities  for  giving  preventive 
treatment  by  specially  cleaning  the  teeth,  he 
should  be  visited  every  other  month.  If  such 
a  program  is  adopted,  it  will  generally  be 
found  unnecessary  to  visit  him  for  any  other 
purjDose. 

Some  dentists  and  physicians  have  until  saving  xeeth 
lately  given  too  much  attention  to  the  saving 
of  teeth,  without  fully  realizing  the  dangers 
of  infection  from  the  mechanical  devices  em- 
]Dloyed.  The  teeth  should  not  be  extracted  on 
mere  suspicion  and  without  proper  effort  to 
save  them,  but  it  is  far  more  important  to 
save  a  heart  or  a  kidney  or  a  set  of  joints 
than  it  is  to  save  a  tooth.  This  is  not  to  say 
that  all  bridge-  and  crown-work  is  improper, 
but  that  such  work  should  only  be  of  a  char- 
acter that  will  permit  of  surgical  cleanliness 
in  the  mouth,  and  that  such  teeth  should  al- 
ways be  examined  by  the  X-Eay,  when  there 
is  evidence  of  systemic  disease  in  order  to  be 
sure  that  the  roots  and  sockets  are  not  in- 
fected. 

In  early  life  the  I'aws  should  be  carefully  irregularities 

^^  ^      ,  .  *^      of  Teeth 

examined  by  both  dentist  and  doctor  in  order 
to  determine  whether  or  not  the  proper  de- 
velopment  is   taking  place.     If  upper  and 

[87] 


HOW   TO   LIVE  [CH.  m. 

lower  teetli  fail  to  fit  well  together,  extra 
strain  is  placed  upon  certain  teetli  and  the 
sockets  are  liable  to  injury  and  infection. 
Faulty  development  can  often  be  corrected 
and  deformities  that  interfere  with  proper 
mastication  and  place  a  strain  on  certain 
teeth  can  thus  be  avoided. 
The  Temporary      Tho  temporary  teeth  should  not  be  allowed 

Teeth 

to  be  removed  by  decay.  Thorough  dental 
and  home  care  should  prevent  this.  If  cavi- 
ties form,  they  should  be  filled  under  proper 
precautions  and  the  teeth  should  be  saved 
until  the  last  minute,  unless  they  are  causing 
infection. 
Teeth  and  Amazlugly  good  results  from  teeth-hygiene 

Diseases  have  becn  shown  in  a  Boston  asylum,  which 

cares  for  over  300  children.  Before  the  in- 
troduction of  a  dental  clinic  into  this  asy- 
lum, infectious  diseases  —  diphtheria,  mumps, 
scarlet  fever,  pneumonia,  measles,  whooping 
cough,  tonsillitis,  chicken-pox,  croup,  etc.  — 
had  been  occurring  for  four  years  at  the  rate 
of  over  80  cases  per  year,  but  for  three  years 
after  the  dental  dinic  was  established  the 
average  was  only  3  per  year. 


[88] 


M.] 


CHAPTER   IV 

ACTIVITY 
Section  I — Work,  Play,  Rest  and  Sleep 

In  order  to  live  a  hygienic  life  it  is  not  only- 
necessary,  as  shown  in  the  foregoing  three 
chapters,  to  supply  the  body  with  wholesome 
substances  and  to  exclude  unwholesome  sub- 
stances, but  it  is  also  necessary  that  the  body 
should  at  times  act,  and  at  other  times  be  in- 
active. There  are  two  great  forms  of  activ- 
ity, work  and  play;  and  two  great  forms  of 
inactivity,  rest  and  sleep.  All  four  of  these 
are  needed  in  the  healthy  life  and  in  due  rela- 
tion to  each  other. 

The  whole  personality  should  be  utilized  The  Daily 
and  energized  m  a  daily  rhythm.  When,  as 
too  often  happens,  the  equilibrium  and  mu- 
tual proportions  of  the  various  wholesome  ele- 
ments in  a  well-rounded  life  have  been  lost, 
the  balance  should  be  restored  if  possible  the 
next  day.  If  a  physician  has  had  his  sleep 
broken,  he  should  aim  to  make  it  up  at  the 

[89] 


HOW   TO   LIVE  [CH.  IV. 

earliest  opportunity.  If  the  afternoon  exer- 
cise has  had  to  be  omitted,  an  extra  amount 
should  be  taken  as  soon  as  possible.  Some 
people  find  that  while  it  is  difficult  to  live  a 
complete  life  every  single  day,  it  is  quite 
within  their  power  to  give  every  element  its 
due  proportion  in  each  week,  taken  as  a  whole. 
To  go  a  step  farther,  when  the  balance  has 
not  been  kept  even  in  a  week  as  a  whole,  the 
next  week  should  be  modified  to  compensate. 
But  it  is  ideal  to  make  the  day,  not  the  week, 
the  unit.  It  is  almost  as  absurd  to  relegate 
all  our  exercise  to  Saturday  afternoon  as  to 
do  all  our  eating  on  Sunday. 
Adjusting  the  It  Is  dlstluctly  unhealthful  either  to  overdo 
WOTkaidFiay  or  to  uudcrdo  work,  play,  rest,  or  sleep.  ** Mod- 
eration in  all  things''  is  a  rule  that  is  par- 
ticularly important  in  this  realm.  Not  all 
people  are  in  need  of  exercise,  nor  are  all  in 
need  of  rest;  but  almost  every  one  needs  to 
change  his  proportion  between  the  two.  To- 
day many  people  are  suffering  from  too  much 
or  too  little  work.  For  instance,  the  increase 
in  diseases  of  the  heart  is  often  due  to  ner- 
vous overstrain  combined  with  either  too 
much  or  too  little  physical  exertion. 

The  remedy  for  the  evils  of  idleness  is 

[90] 


$  1.]  ACTIVITY 

obviously  to  find  some  useful  work  wliich  mil  Need  of  work 
inspire  real  interest  and  enthusiasm.  There 
are  few  things  more  necessary  to  a  normal 
healthy  life  than  to  have  purposeful  work.  A 
great  dream  or  ambition  in  life  often  obviates 
personal  ailments  and  nullifies  their  potency. 
Work,  when  done  with  zest,  is  a  wonderful 
tonic.  Exertion  of  any  kind  is  usually  pleas- 
urable at  first,  and  becomes  drudgery  only 
when  too  far  protracted. 

Normal  work  is  one  of  the  greatest  bless- 
ings of  life,  but  too  many  miss  the  joy  of  it, 
some  because  their  work  has  gone  to  the  ex- 
treme of  drudgery  and  others  because  it  has 
shrunk  into  nothingness  and  futility.  Some- 
times people  become  ill  because  their  person- 
ality, hungry  for  work,  is  given  nothing  but 
introspection  to  feed  upon.  This  is  the  self- 
imposed  curse  of  the  idle  rich. 

Methods  of  preventing  or  correcting  over-  Prevention  of 
strain  vary  greatly,  according  to  the  kinds  of 
overstrain.  In  general,  overstrain  of  any 
kind  tends  to  overfatigue.  Overstrain  is  to  be 
avoided,  therefore,  by  paying  heed  to  Na- 
ture's fatigue-signals  as  soon  as  they  appear. 
A  very  moderate  degree  of  fatigue  is  per- 
haps normal,  but  anything  that  approaches  ex- 

[91] 


Work 


HOW  TO  LIVE  [CH.  IV. 

haustion  should  be  avoided  with  the  utmost 
care. 

Working  Hours  Working  houTS  should  be  so  arranged  as  to 
enable  the  worker  to  fully  recuperate  over- 
night, partly  from  sleep  and  partly  from  the 
recreation  enjoyed  in  leisure  between  work 
and  sleep. 

Variety  of  Variety   of  work  is   especially  needed   in 

modern  times,  when  specialization  tends  to 
lead  men  to  extremes.  Changes  in  work  which 
prevent  a  sense  of  monotony  will  greatly  in- 
crease the  power  to  work.  A  clerk  will  do 
more  work,  and  do  it  more  effectively,  if  he  is 
occasionally  allowed  something  else  to  do  than 
to  foot  up  columns. 

Monotony  and  If  tho  mouotouous  stralu  of  performing 
numerical  additions  is  interrupted  a  few  times 
daily,  the  adding  faculty  of  the  brain  is  given 
much  needed  rest.  Many  men  in  the  higher 
rank  of  workers  complain  of  the  many  inter- 
ruptions which  they  suffer,  but  if  they  would 
welcome  these  interruptions  instead  of  allow- 
ing themselves  to  be  irritated  by  them,  each 
interruption  would  serve  the  purpose  of  a  va- 
cation. It  is  in  this  way  that  some  of  the 
greatest  workers,  like  Gladstone,  have  been 
enabled  to  accomplish  so  much. 

[92] 


Interruption 


$  1.]  ACTIVITY 

The  strain  of  modem  life  is  sometimes  spe- 
cial rather  than  general.  Often  the  strain 
comes  on  some  one  muscle  or  organ.  Modern 
industry  is  so  constituted  that  the  individual 
strains  one  part  of  the  body  while  other  parts 
are  in  need  of  exercise. 

One  of  the  organs  which  is  most  commonly  Eye-stram 
strained  in  modem  life  is  the  eye.  In  its 
modern  use,  the  eye  is  constantly  focusing  at 
a  short  distance.  To  look  at  the  horizon  is  a 
rest.  The  reflex  evils  from  eye-strain  are 
great  and  numerous  and  are  often  incorrectly 
ascribed  to  entirely  different  causes.  Head- 
aches, nausea,  and  dizziness  are  especially  fre- 
quent results  of  eye-strain.  Probably  some 
of  the  breakdowns  in  middle  life  are  due 
primarily  to  the  reflex  effect  of  eye-strain. 

Eye-strain  is  to  be  prevented  by  scien- 
tifically adapted  spectacles,  by  care  to  secure 
the  right  kind  of  illumination,  and  in  some 
cases  by  systematically  resting  the  eyes. 
Eeading  on  moving  trains  or  looking  for  a 
long  time  at  moving  pictures  may  overstrain 
the  eye.  One  should  be  especially  careful  not 
to  read  in  a  waning  light  or,  on  the  other  hand, 
to  read  in  the  glare  of  the  sun.  If  one  works 
facing  a  window,  it  is  advisable  to  wear  an 

[93] 


HOW   TO   LIVE 


[CH.  IV. 


Mechanical 

Home 

Exerciser 


Stimulating 
Heart  and 
Lung3 


Exercise  after 
Meals 


eye-shade;  otherwise  there  is  a  struggle  be- 
tween the  tendency  of  the  bright  light  to  close 
the  pupil  and  the  tendency  of  the  work  re- 
quirement to  keep  it  open. 

To  offset  the  evils  of  a  sedentary  life,  it  is 
advisable  to  spend  one  hour  daily,  or  at  least 
15  minutes,  in  some  kind  of  vigorous  physical 
exercises. 

The  rowing-machine  is  probably  the  most 
beneficial  form  of  mechanical  home  exercise 
that  is  likely  to  be  followed  faithfully.  Sim- 
ple stretching  in  bed  when  one  wakes  up  is 
helpful,  especially  if  combined  with  breathing 
exercises. 

The  most  beneficial  exercise,  as  a  rule,  is 
that  which  stimulates  the  heart  and  lungs, 
such  as  running,  rapid  walking,  hill-climbing 
and  swimming.  These  should,  of  course,  be 
graduated  in  intensity  with  varying  age  and 
varying  degrees  of  vitality. 

Gentle  muscular  activity  after  meals  pro- 
motes normal  digestion  and  should  be  prac- 
tised for  a  quarter  or  half  an  hour  after  each 
meal,  but  violent  exercises  immediately  after 
meals  should  be  avoided,  as  a  large  amount  of 
blood  is  then  engaged  by  the  digestive  system. 

A  very  important  fact  for  the  average  man 

[94] 


§  L]  ACTIVITY 

to  take  into  consideration  is  that,  whereas  he  outdoor 
naturally  gets  considerable  out-of-door  exer-  wir^ter^  '"^ 
cise  in  summer,  he  allows  it  to  lapse  in  the 
winter.  Such  a  decided  change  in  the  amount 
of  exercise  is  dangerous  and  should  be 
avoided  by  taking  regular  gymnasium  ex- 
ercise. Even  though  a  gymnasium  is  not 
elaborately  equijoped,  use  can  be  made  of  such 
games  as  hand-ball,  volley-ball  and  other 
available  games. 

Svstematic  exercise  is  important  and  bene-  Enthusiasm  it 

'^  ...  .  .  Exercise 

ficial,  even  when  the  individual  finds  it  unin- 
teresting. The  idea,  which  is  now  spread 
abroad,  that  exercise  in  which  one  is  not  emo- 
tionally interested  is  of  no  benefit,  is  quite  in- 
correct. A  gentleman  who  had  this  opinion 
was  challenged  to  test  it  and  speedily  changed 
his  mind.  For  an  entire  winter  he  faithfully 
attended  a  gymnasium,  though  it  was  an  un- 
ceasing borfe  to  him.  To  his  surprise,  he  found 
that  he  had  never  spent  a  winter  in  such  good 
health. 

But,  although  exercise  when  self-imposed 
is  wholesome,  exercise  to  which  one  is  natu- 
rally attracted  is  more  so.  Golf,  horse-back 
riding,  tennis,  usually  inspire  enthusiasm,  and 
enthusiasm  itself  is  healthful.    Walking  may 

[95] 


HOW   TO   LIVE  [cH.  IV. 

also  do  so,  if  tlie  walk  lias  an  object,  as  in 
mountain-climbing,  when  often  the  artistic 
feelings  may  be  enlisted  in  the  sport.  Work- 
ing out  an  ideal  stroke  in  rowing,  perfecting 
one^s  game  in  polo  or  other  sports,  are  other 
examples. 
The  Greek  Tho  Grccks  llftcd  their  sports  to  a  higher 

level  than  ours  by  surrounding  them  with 
imagination  and  making  them  a  training  in 
esthetics  as  well  as  in  physical  excellence. 
The  American  idea  is  too  closely  connected 
with  the  mere  wish  to  win  and  the  perform- 
ance of  mere  '^  stunts  ^^  and  not  enough  with 
the  idea  of  beauty  of  physique  and  control  of 
the  body.  There  is  accumulating  considerable 
Injuries  from  evidencc  that  college  athletics  often  seriously 
Athletics  injure  those  who  engage  in  them,  although 

they  were  originated  and  encouraged  for  pre- 
cisely the  opposite  effect.  The  value  of  exer- 
cise consists  not  in  developing  large  muscles 
nor  in  accomplishing  athletic  feats,  but  in  at- 
taining physical  poise,  symmetry  of  form,  and 
the  harmonious  adjustment  of  the  various 
parts  of  the  body,  as  well  as  in  furthering  the 
proper  activity  of  cell-tissues  and  organs  and 
the  elimination  of  waste  products. 

Even  those  whose  work  is  largely  muscular, 

[96] 


$  1.]  ACTIVITY 

unless  it  involves  most  of  the  muscular  sys- 
tem, may  do  well  to  exercise  the  unused 
muscles  —  although  Nature  herself  produces 
to  some  extent  the  necessary  compensation  by 
what  is  known  as  the  ^ '  law  of  synergic  move- 
ment/' by  which  unused  muscles  profit  by  the 
exercise  of  those  which  are  used. 

Not  only  the   functions   of  the  body  but  Exercise  of  the 

. ,  n   i  1  •      T  •  •  •  Mind,  Will  and 

those  01  the  mmd  require  exercise  —  exercise  Emotions 
in  thinking,  feeling,  and  willing.  A  person 
who  does  not  read  or  think  loses  some  of  his 
ability  to  read  or  think.  The  physical  worker, 
for  instance,  often  allows  his  mind  to  become 
dull  and  sodden.  The  accountant  adds  up  fig- 
ures all  day  and  has  no  chance  to  exercise  his 
judgment  or  other  mental  faculties.  In  the 
same  way  a  person  who  does  not  exercise  his 
artistic,  poetic,  or  affectional  side  will  suffer 
its  atrophy.  The  plaint  of  Darwin  that  he 
had  allowed  his  taste  for  music  and  poetry 
to  atrophy  could  to-day  be  made  by  many  in- 
tellectual specialists.  Good  music  is  especial- 
ly healthful. 

The  exercise  of  the  will  is  of  first  impor- 
tance. Many  young  people  to-day  are  brought 
up  so  well  protected  that  they  have  lost  the 
power  to  decide  for  themselves^    Will  is  ex- 

r  97 } 


HOW   TO   LIVE  [CH.  IV. 

ercised  every  time  a  decision  is  made.  One 
of  the  advantages  of  all  games  is  that  they 
require  decision  by  the  players.  A  game  like 
baseball  calls  out  the  exercise  of  almost  every 
power.  It  requires  the  mind  to  play,  the  emo- 
tions to  enjoy,  the  will  to  decide,  the  muscles 
to  act,  and  all  in  mutual  coordination. 

The  Avocation  Slucc  thc  work  of  most  people  is  likely  to 
produce  some  unhygienic  element  which  can 
not  be  avoided,  a  compensation  should  be 
sought  in  an  avocation  or  ^  ^  hobby, '  ^  to  be  prac- 
tised out  of  regular  working  hours.  The  avo- 
cation should  be  far  removed  from  the  nature 
of  the  regular  work.  Often  the  avocation  can 
serve  a  productive  purpose.  Gladstone  and 
Horace  Greeley  sawed  wood  or  chopped  down 
trees  for  recreation.  A  well-known  engineer 
divided  his  recreation  between  writing  stories 
and  painting  pictures. 

Enjoy  But  oue  shouM  beware  of  turning  his  play 

itself  into  work.  Some  people  read  Shake- 
speare to  ^  ^  improve  their  mind, ' '  and  make  as 
hard  work  of  it  as  though  they  were  studying 
geometry.  We  should  enjoy  our  recreations 
for  their  own  sake,  or  else  they  are  not  recrea- 
tions. All  work  and  no  play  make  not  only 
dull  boys  but  dull  men  and  women. 

[  98  ] 


§  1.]  ACTIVITY 

In  some  form,  every  one  can  secure  recrea-  Pleasures  of 
tion.     If  one  can  not  play  golf,  or  polo,  or 
tennis,  or  swim,  or  climb  the  Alps,  at  least  lie 
can  walk,  and,  if  he  tries,  he  can  do  so  in  good 
company  on  interesting  highways  and  byways. 

Kecreations  in  which  more  persons  than  one  Games 
take  part  are  far  superior  in  this  respect  to 
those  of  a  solitary  nature.     They  require  a 
give  and  take,  a  matching  of  wits,  a  feeling  of 
rivalry,  and  at  the  same  time,  companionship. 

Plays  and  moving  pictures  of  the  right 
character  and  free  from  morbid  suggestions, 
if  enjoyed  in  moderation,  are  hygienic.  Com- 
edy is  generally  more  wholesome  than  tragedy. 
Laughter  lengthens  life ;  tears  do  not. 

The  proper  kind  of  reading  is  often  a  most 
beneficial  type  of  recreation. 

It  is  best  for  the  average  individual  to  avoid  Morbid 
literature  that  deals  with  the  morbid  and 
pathological,  that  depicts  and  analyzes  abnor- 
mal psychological  conditions.  Such  studies  are 
better  left  for  alienists.  Literature  of  mawk- 
ish sentimentality  should  also  be  avoided. 
Within  the  range  of  sound  literature  there  is 
a  wide  choice  of  abundant  material  affording 
healthful  mental  suggestions. 

Dancing  combines  wholesome  exercise,  so- 

[99] 


6S? 


^        HOW   TO   LIVE 


Dancing 


Card-playing 


Suicidal 
Amusement 


[CH.  IV. 

cial  enjoyment,  and  the  acquirement  of  skill 

i^nd  grace,  but  it  is  seldom  of  mucii  hygienic 

v^alue  because  it  is  frequently  overdone,  and 

Mten  involves  bad  air  and  loss  of  sleep.     In 

■S^'one  large  plant  where  the  employes  were  ex- 

^  amined  by  the  Life  Extension  Institute,  the 

management  regarded  the  harmful  effect  of 

dancing  as  their  chief  obstacle  to  efficiency. 

Many  of  the  large  force  of  girls  and  women 

were  accustomed  to  dance  until  late  in  the 

night,    bringing    on   a   condition   of   chronic 

fatigue. 

Card-playing  and  similar  games  afford 
wholesome  mental  recreation  for  some  per- 
sons. However,  they,  too,  are  liable  to  be 
associated  with  late  hours,  and  other  disad- 
vantages even  when  they  do  not  degenerate 
into  gambling.  Card-playing,  dancing,  and 
many  other  popular  forms  of  amusement  often 
border  on  dissipation. 

Amusements  which  weaken  and  degrade  are 
not  hygienic.  Many  who  need  amusement 
make  the  fatal  mistake  of  getting  it  in  suicidal 
ways,  in  the  saloons,  dives,  and  the  low  dance- 
halls. 

Play  is  simply  a  half  way  stage  between 
work  and  rest.    In  a  hygienic  life  there  mii=:t 

[  100  ] 


$  1.]  ACTIVITY 

be  a  certain  amount  of  actual  rest.  Every 
bodily  power  requires  rest  after  exertion. 
The  heart  rests  between  beats.  The  muscles 
require  relaxation  after  every  contraction. 
The  man  who  is  always  tense  in  muscle  and 
nerve  is  wearing  himself  out. 

The  power  to  relax,  when  fatigue  requires  Relaxation 
it,  is  one  of  the  most  important  safeguards 
one  can  possess.  Lying  down  when  tired  is 
a  good  rule.  A  very  hard-working  college 
president  when  asked  about  the  secret  of  his 
working-power  and  length  of  life  replied, 
**My  secret  is  that  I  never  ran  when  I  could 
walk,  never  walked  when  I  could  stand,  never 
stood  when  I  could  sit,  and  never  sat  when  I 
could  lie  down. ' ' 

Such  rules  as  these  are  valuable,  of  course,  a  Rule  for 
only  when  the  requirements  of  one's  occupa- 
tion tend  toward  ceaseless  activity.  For  idle 
and  lazy  people  the  rule  should  be  reversed  — 
never  to  lie  down  when  one  could  sit,  never 
to  sit  when  one  could  stand,  never  to  stand 
when  one  could  walk,  and  never  to  walk  when 
one  could  run !  A  complete  life  must  have  all 
in  due  proportion.  Eelaxation  is  only  a  short 
vacation,  as  it  were,  between  two  activities. 

Bathing  and  swimming  supply,  in  their  nu- 

[101] 


Sleep 


HOW   TO   LIVE  [CH.  IV. 

Bathing  and     merous  forms,   examples   of  both  healthful 
'^"''"'  activity  and   relaxation.     A  cold   spray   or 

shower,  alternated  with  hot,  affords  excellent 
gymnastics  for  the  skin.  A  very  hot  bath, 
lasting  only  a  minute,  or  even  a  hot  foot-bath, 
is  restful  in  cases  of  general  fatigue.  The 
most  restful  of  all  is  a  neutral,  that  is,  tepid, 
bath  of  about  the  body-heat  (beginning  at  97 
or  98  degrees  and  not  allowed  to  drop  more 
than  5  degrees  and  continued  as  long  as  con- 
venient). 
How  to  Induce  The  wouderful  nervous  relaxation  induced 
by  neutral  baths  is  an  excellent  substitute  for 
sleep  in  case  of  sleeplessness,  and  often  in- 
duces sleep  as  well.  Neutral  baths  are  now 
used  not  only  in  cases  of  insomnia  and  ex- 
treme nervous  irritability,  but  also  in  cases 
of  acute  mania.  When  sleep  occurs  in  a  neu- 
tral bath,  it  is  particularly  restful.  A  phy- 
sician who  often  sleeps  in  the  bath  tub  ex- 
presses this  fact  by  saying  that  *^he  sleeps 
faster"  there  than  in  bed. 

Sleep  may  also  be  induced  by  monotonous 
sound,  or  lack  of  sound,  or  the  monotonous 
holding  of  the  attention.  Keeping  awake  is 
due  to  continued  change  and  interruption  or 
arrest  of  the  attention. 

[102] 


%  1.]  ACTIVITY 

Exercise  taken  in  the  afternoon  will  often 
promote  sleep  at  night  in  those  who  find  sleep 
difScult.  Slow,  deep,  rhythmic  breathing  is 
useful  when  wakeful,  partly  as  a  substitute 
for  sleep,  partly  as  an  inducer  of  sleep. 

Sleep  is  Nature  ^s  great  rejuvenator,  and 
the  health-seeker  should  avail  himself  of  it  to 
the  full.  Our  sleep  should  not  only  be  suffi- 
cient in  duration  but  also  in  intensity,  and 
should  be  regular. 

The  number  of  hours  of  sleep  generally  Hours  of  sieep 
needed  varies  with  circumstances.  The  aver- 
age is  seven  to  nine.  In  general  one  should 
sleep  when  sleepy  and  not  try  to  sleep  more. 
Growing  children  require  more  sleep  than 
grown-ups.  Parents  often  foolishly  sacrifice 
their  children's  sleep  by  compeUing  them  to 
rise  early  for  farm  ^ ^chores,''  or  in  order  to 
sell  papers,  or  for  other  "useful"  purposes. 

One 's  best  sleep  is  with  the  stomach  empty.  Eating  before 
It  is  true  that  food  puts  one  to  sleep  at  first, 
by  diverting  blood  from  the  head ;  but  it  dis- 
turbs sleep  later.  Water,  imless  it  induces 
bladder-action  during  the  night,  or  even  fruit, 
may  be  taken  without  injury  before  retiring. 
If  one  goes  to  bed  with  an  empty  stomach,  he 
can  often  get  along  well  with  six  or  seven 

[  103  ] 


HOW   TO   LIVE 


[CH.  IV. 


Pillows 


hours'  sleep,  but  if  lie  goes  to  bed  soon  after 
a  hearty  meal,  lie  usually  needs  from  eight  to 
ten  hours*  sleep. 
Place  of  Sleep  It  has  already  been  pointed  out  that  sleep- 
ing outdoors  is  more  restful  than  sleeping 
indoors. 

A  pillow  is  not  a  necessity  if  one  sleeps 
lying  prone  with  one  arm  extended  above  the 
head  and  the  leg  opposite  drawn  up.  This 
sleeping  attitude  can  easily  be  reversed  to  the 
opposite  side.  It  has  one  advantage  over  pil- 
low-sleeping, that  of  not  tending  to  round 
shoulders.  This  prone  position  is  often  used 
now  for  infants,  but  is  seldom  enjoyed  by 
adults. 

A  modern  **hard*'  bed  is  far  preferable  to 
the  old-fashioned  soft  (and  hot)  feather  bed. 

The  character  of  sleep  depends  largely  on 
the  mental  attitude  on  going  to  bed.  One 
should  get  into  the  habit  of  absolutely  drop- 
ping work  and  cares  at  bed-time.  If  then  one 
suggests  to  himself  the  pleasantest  thought 
which  memory  or  imagination  can  conjure  up, 
his  sleep  is  likely  to  be  far  more  peaceful  and 
restful  than  if  he  takes  his  worries  to  bed,  to 
keep  him  awake  until  sleep  comes  in  spite  of 
them,  and  to  continue  to  plague  him  in  his 

[104] 


Tjrpe  of  Bed 


Character  of 
Thoughts 


^2.]  ACTIVITY 

dreams.  If  one  is  worried,  it  is  a  good  plan 
to  read  something  diverting,  but  not  exciting, 
just  before  retiring. 


Section  II — Serenity  and  Poise 

As  we  have  seen,  not  only  the  body  but  the 
mind  needs  its  due  activity  and  rest.  As  to 
the  mind,  the  important  question  is  the  quality 
of  the  activity  rather  than  the  quantity.  If 
we  are  to  be  really  healthy,  our  mental  atti- 
tude must  be  healthy.  A  healthy  mental  atti- 
tude implies  many  elements,  but  they  are  all 
roughly  summed  up  in  the  word  ^^ serenity." 
Probably  no  other  one  hygienic  requirement 
is  of  greater  importance  than  this.  More- 
over, the  attitude  of  ^^healthymindedness" 
should  be  striven  for  not  only  in  order  to  pro- 
duce health,  but  as  an  end  in  itself,  for  which, 
in  fact,  even  health  itself  is  properly  sought. 
In  short  the  health  of  the  body  and  the  health 
of  the  mind  act  and  react  on  each  other. 

We  may  generally  keep  serene  through  fol-  influence  of 

«.-,  -,  i-i-i*ii      Health  on   the 

lowing  the  other  measures  already  described,  character 
Discontent  is  undoubtedly  very  often  the  con- 
sequence of  wrong  conditions  in  the  body,  and 
though  melancholy,  worry,  peevishness,  fear 

[105] 


HOW   TO   LIVE  [CH.  IV. 

generally  appear  as  arising  from  outward  con- 
ditions, there  are  usually  real  physical  sources, 
existing  within  the  body  itself.  These  are  at 
times  most  difficult  of  recognition.  A  person 
who  is  physically  ill  is  likely  to  be  ill-satisfied 
with  everything,  without  suspecting  the  fun- 
damental cause  of  the  discontent.  When 
the  apparent  ** cause"  is  removed,  the  discon- 
tent remains  none  the  less,  and  fastens  itself 
on  the  next  thing  that  comes  along. 

The  "Cause"  Although  somc  little  event  such  as  the  mis- 
take of  a  tradesman  or  a  cross  word  of  a  friend 
may  seemingly  *^ cause''  a  disagreeable  reac- 
tion in  a  man  if  he  is  ill  (whether  he  knows 
he  is  or  not),  the  same  *^ cause''  does  not  nec- 
essarily produce  that  same  reaction  at  all 
times.  When  he  is  in  a  healthy  mood,  the 
*^ cause"  may  be  entirely  inadequate  to  bring 
about  the  same  result. 

Approach  of  The  ucar  approach  to  the  menstrual  period 

Menstrual  .  »  m  •      i  i  j.    i     n 

Period  m  women  is  often  accompanied  by  mental  de- 

pression and  physical  fatigue  which  it  is  al- 
most impossible  for  the  sufferer  to  recognize 
at  the  time  as  caused  by  anything  but  ^'real" 
or  outside  misfortunes. 

Other  physical  conditions  act  in  the  same 
way.    The  hidden  cause  may  be  constipation, 

[  106  ] 


$2.]  ACTIVITY 

eye-strain,  or  the  effects  of  alcohol  or  other  Hidden  causes 
drugs,  a  sedentary  life,  a  bad  posture,  or  weak 
abdominal  muscles ;  and  the  proper  remedy 
may  be  an  enema,  a  pair  of  glasses,  a  vigor- 
ous swim,  deep  breathing  exercises  or  an  ab- 
dominal supporter,  an  erect  carriage  or  a  gen- 
eral change  of  daily  habits.  A  young  man 
returning  from  a  surveying  trip  in  the  moun- 
tains of  Colorado  in  which  an  ideal  hygienic 
out-of-door  life  was  lived,  said,  ''I  never  saw 
so  good-natured  a  crowd  of  rough  men.  Noth- 
ing ever  seemed  to  make  them  angTy.  They 
were  too  full  of  exultant  health. ' ' 

Health  for  the  body  awakens  mental  capaci-  Mental  Re- 

.  ,  wards  from 

ties  where  they  exist.  Failure  m  mental  work  Health 
can  often  be  traced  to  failure  in  physical 
health;  and  the  restoration  of  bodily  health 
is  often  essential  to  success  in  the  tasks  of  the 
mind.  This  is  especially  true  of  the  artistic 
professions,  where  the  kind  of  product  is  de- 
pendent so  largely  upon  the  state  of  the  emo- 
tions, upon  exhilaration  and  enthusiasm.  A 
noted  sculptor  who,  a  number  of  years  ago, 
was  ^^down  and  ouf  in  the  artistic  world, 
after  a  period  of  years  ^^came  back"  with  a 
masterpiece,  having  adopted  a  more  hygienic 
life. 

[107] 


HOW   TO   LIVE  [CK.  IV. 

Epictetns  taught  that  no  one  could  be  the 
highest  type  of  philosopher  unless  in  exuber- 
ant health.  Expressions  of  Emerson's  and 
Walt  Whitman's  show  how  much  their  spir- 
itual exaltation  was  bound  up  with  their 
health  conditions  and  ideals.  '  ^  Give  me  health 
and  a  day,"  said  Emerson,  ^^and  I  will  make 
the  pomp  of  emperors  ridiculous.'' 
Influence  of  the  But  what  most  coucems  us  in  this  section 
Health  is  that  the  mind  has  an  important  influence 

over  the  condition  of  the  body.  A  Kansas 
poultryman,  who  owns  a  hen  which  he  claims 
to  value  at  $10,000  because  of  her  qualities  as 
a  breeder,  a  few  years  ago  knew  a  great  deal 
more  about  how  to  maintain  the  health  of  his 
poultry  than  he  did  about  how  to  maintain  his 
own  health.  Long  and  bitter  experience  had 
taught  him  that  he  obtained  freedom  from 
sickness  among  hens  only  by  being  very  care- 
ful to  feed  them  on  a  special  diet;  to  give 
them  drinking  water  at  regular  intervals  — 
warmed  in  winter;  to  supply  them  with  well 
ventilated  and  cleanly  houses,  and  so  on.  But, 
after  all  this,  he  found  there  was  one  condi- 
tion, which,  if  unfulfilled,  still  precluded  the 
realization  of  maximum  possibilities.  **A 
discontented  hen  won't  lay  eggs,"  was  the 

[108] 


$2.]  ACTIVITY 

startling  discovery.  ^'When  I  see  a  man  go 
into  the  yard  and  ^holler'  loudly  at  the  hens, 
and  wave  his  arms,  making  them  scatter, 
frightened,  in  all  directions,  I  say  to  that 
man :  ^  You  call  at  the  ojffice  and  get  your  pay 
and  go.'  But  when  I  see  a  man  go  into  the 
yard,  and  call  gently  to  the  hens,  so  that  they 
all  gather  around  him  and  coo  and  cluck 
and  eat  out  of  his  hand,  I  raise  that  man's 
pay.'' 

It  can  not  be  too  much  emphasized  that  Physical 

.  f^n       ,         1        1       -I       '  Manifestations 

mental  perturbation  affects  the  body  m  many 
ways.  Shame  fills  our  cheeks  with  blood. 
Fear  drives  the  blood  away.  Excitement 
quickens  the  heart-beat.  Grief  brings  tears, 
the  reaction  of  glands  about  the  eyes,  and 
sighs,  the  disturbances  of  regular  breathing. 
A  great  shock  to  the  mind  may  cause  faint- 
ing, the  rush  of  blood  from  the  head  into  the 
abdomen.  Worry  will  interfere  with  diges- 
tion and  sleep.  The  X-ray  has  detected  the 
arrest  of  the  peristaltic  movement  of  the 
stomach  and  intestines  because  of  a  strong 
emotion.  Some  peculiarly  constituted  people, 
who  take  their  work  and  obligations  with  a 
kind  of  seriousness  that  amounts  almost  to 
fear,  can  not  eat  anything  of  consequence  un- 

[109] 


HOW   TO   LIVE  [CH.  IV. 

til  their  day's  work  is  ended.  The  digestive 
processes  seem  to  be  at  a  standstill  until  then. 
A  curious  fact  is  that  strong  emotion  may 
lead  to  a  great  increase  in  the  sugar  in  the 
blood,  sometimes  enough  to  cause  its  appear- 
ance in  the  urine  as  though  the  person  had 
diabetes.  One  man  expresses  this  by  saying, 
'^bitterness  of  soul  banishes  sweetness  even 
from  the  body.'' 
The  Demands       It  is  doubtlcss  ou  Bccount  of  such  influences 

of  the  Mind  n    j_i  •      t 

01  the  mmd  on  the  body  that  some  persons 
who  have  attempted  to  improve  their  health 
by  what  they  call  ** thoroughly  masticating" 
their  food  —  but  who  have  interpreted  this 
phrase  as  having  a  purely  mechanical  mean- 
ing—  have  wondered  why  they  were  not 
benefited  when  they  forcibly  held  their  food 
in  their  mouths  until  they  performed  a  cer- 
tain number  of  chews,  while  in  fact  they  were 
making  a  bore  of  eating  and  were  forgetting 
to  taste  and  enjoy.  The  mind  and  the  emo- 
.  tions  refuse  to  be  ignored  in  this  way,  and 
exact  due  penalty  from  the  body  when  they 
are  not  satisfied.  To  attain  the  desired  re- 
sults from  any  hygienic  measure,  it  is  appar- 
ently necessary,  in  some  degree  at  least,  to 
satisfy  the  mind  along  with  the  body. 

(110] 


$2.]  ACTIVITY 

There  is  in  fact  a  danger  to  wHch  some  peo-  Hypochon^ 

driacs 

pie  are  especially  subject  —  the  danger  of  be- 
coming hypochondriacs  from  paying  too  much 
attention  to  physical  hygiene.  Such  a  person 
becomes  fearful  lest  he  is  not  doing  exactly 
the  right  thing.  He  looks  suspiciously  at 
every  article  of  food  and  fears  that  it  will 
disagree.  He  fears  that  he  has  strained  his 
heart;  he  worries  over  the  loss  of  an  hour's 
sleep ;  he  chafes  because  his  employer  has  not 
given  him  a  vacation  at  the  right  time  or  of 
the  right  lengi;h.  The  hypochondriac  thus 
neutralizes  practically  all  the  benefit  of  other 
hygienic  measures  by  disregarding  this  special 
measure  of  keeping  serene.  It  might,  in  many 
cases,  be  better  to  disregard  some  rules  of 
hygiene  than  to  worry  over  them. 

On  this  theory  the  devotees  of  mind-cure  "Mind-cure 
cults  have  derided  every  hygienic  measure 
but  one — their  ^^ mind-cure."  They  some- 
times succeed  in  the  **real  cure  of  imaginary 
ailments,"  and  the  ** imaginary  cure  of 
real  ailments."  In  the  latter  case,  the  men- 
tal contentment  lasts  only  until  the  real  ail- 
ment becomes  too  aggressive  to  be  ignored. 
But  it  is  a  great  mistake  to  stake  everything 
on  the  simple  resource  of  mental  equanimity. 

[Ill] 


HOW   TO   LIVE  [CH.  IV. 

In  some  cases  it  is  criminal,  as  for  instance  to 
refuse  surgery  for  cancer,  or  outdoor  living 
for  tuberculosis. 

In  its  proper  place,  *^ mind-cure'^  is  an  es- 
sential part  of  individual  hygiene.  In  order 
to  get  the  benefit  of  the  other  rules,  there  must 
be  no  worrying  or  watching  of  symptoms. 
After  the  regimen  of  exercise,  baths,  diet, 
etc.,  has  been  selected,  it  must  be  followed  as 
a  matter  of  course,  with  confidence  that  it  will 
help,  and  with  patience  as  to  the  rate  of  im- 
provement which  will  follow. 
Worry  It  would  sccm  that  incessant,  even  if  mild, 

worry  is  more  exhausting  than  occasional  fits 
of  intense  anger  or  fright  or  overexcitement, 
just  as  we  waste  more  water  from  a  spigot 
left  slightly  open  all  the  time  than  from  one 
which  is  alternately  closed  and  wide  open. 
Worry,  if  unceasing,  will  often  drain  away 
the  largest  store  of  nervous  energy.  Worry 
seems,  as  it  were,  to  short-circuit  nerve  cur- 
rents in  the  brain,  which  normally  form  a  long 
circuit  through  the  body.  One  man,  with  this 
simile  before  him,  has  found  he  can  stop  wor- 
rying almost  at  will,  avoid  the  supposed  con- 
tinuous short  circuit  and  save  up  his  nervous 
energy  until  it  is  needed. 

[112] 


i  2.]  ACTIVITY 

We  must  rejoice  at  things  as  they  are;  they  Rejoice  at 
might  be  worse!    If  we  should  count  up  we  They  Are 
should  be  surprised  to  find  how  seldom  the 
things  we  fear  or  worry  about  really  happen. 
It  is  a  true  proverb  that  ^'half  the  trouble 
never  comes." 

Each  must  learn  for  himself  how  best  to  serenity  an 
avoid  anger,  fear,  worry,  excitement,  hate, 
envy,  jealousy,  grief,  and  all  depressing  or 
abnormal  mental  states.  To  do  so  is  an  art 
which  must  be  jDractised,  like  skating  or  bicy- 
cle-riding. It  can  not  be  imparted  merely  by 
reading  about  it. 

When,  as  unfortunately  is  often  the  case,  "Onepayata 
the  difficulty  of  maintaining  one's  serenity  "^^ 
seems  insuperable,  the  battle  can  often  be  won 
by  ^^ living  one  day  at  a  time.''  Almost  any 
one  in  ordinary  conditions  of  adversity  has  it 
within  his  or  her  power,  for  merely  one  day 
or  at  any  rate  one  hour,  or  one  minute,  to 
eliminate  the  fear,  worry,  anger,  or  other  un- 
wholesome emotions  clamoring  to  take  pos- 
session. At  the  expiration  of  say  the  hour, 
or  minute,  the  same  power  can  be  exercised 
for  the  next  ensuing  period,  and  so  on  until 
one  is  caught  napping,  after  which  he  must 
pick  himself  up  and  patiently  try  again. 

[113] 


HOW   TO   LIVE 


[CH.  IV. 


The 

Hurry  Habit 


Religion  and 
Philosophy 


"  Religion  of 
Healthy- 
mindedness  " 


In  modem  life,  whieli  has  been  gradually- 
speeded  to  the  breaking-point,  many  people 
are  suffering  from  a  constant  oppressive 
sense  of  hurry.  Most  people  have  ^^so  much 
to  do,''  that  they  can  not  do  it.  This  fact  is 
of  much  annoyance  and  at  the  same  time  spurs 
them  on  in  the  vain  endeavor  to  catch  up. 
When  once  it  is  realized  that  the  sense  of 
hurry  actually  reduces  the  effective  speed  of 
work  —  in  other  words,  that  *Hhe  more  haste, 
the  less  speed  "  —  the  situation  has  been 
reached  in  which  the  individual  can  teach  him- 
self some  practical  philosophy. 

An  immense  help  in  the  field  of  mental  hy- 
giene is  to  be  obtained  from  religion  and 
philosophy,  although  this  is  not  the  place  to 
advocate  any  particular  form  of  either,  and 
from  the  standpoint  of  hygiene,  it  does  not 
greatly  matter!  One  may  get  his  chief  help 
from  the  Bible,  from  faith-healing  cults,  from 
writers  like  Emerson,  from  Tagore  and  other 
Orientals,  or  from  Marcus  Aurelius  and  Epic- 
tetus. 

Professor  William  James  commends  the 
adoption  of  a  **  religion  of  healthyminded- 
ness ' '  in  which  we  renounce  all  wrong  or  dis- 
eased  mental    states,    cultivating    only    the 

[114] 


$2.]  ACTIVITY 

healthy  ones,  such  as  courage,  patience,  op- 
timism, and  reverence. 

When  the  mind  turns  from  shadow  to  sun-  The  Habit  of 
shine,  the  body  will  tend  also  to  assume  the 
radiance  of  health.  Stevenson  said  that  there 
is  no  duty  we  so  much  underrate  as  the  duty 
of  being  happy.  The  habit  of  being  happy 
enables  one  to  be  freed,  or  largely  freed,  from 
the  domination  of  outward  conditions.  Though 
the  trait  is  apparently  totally  lacking  in  some, 
while  existing  to  a  high  degree  in  others,  ex- 
perience has  shown  that  conscious  cultiva- 
tion will  develop  it  to  an  appreciable  degree, 
even  in  ver^^  stubborn  cases.  As  in  little  Pol- 
lyanna's  ^'Glad  Game,*'  it  is  possible  to  find 
something  to  be  glad  about  in  every  situation 
in  life. 

The  secret  of  equanimity  consists  not  so  control  of 

•  x-u        P  •        Attention 

much  m  repressmg  the  tear  or  worry,  as  m 
dropping  or  ignoring  it  —  that  is,  diverting 
and  controlling  the  attention.  It  does  no  good 
to  carry  a  mental  burden.  '  ^  Forget  it ! "  The 
main  art  of  mental  hygiene  consists  in  the 
control  of  attention.  Perhaps  the  worst  de- 
fect in  the  Occidental  philosophy  of  life  is 
the  failure  to  learn  this  control.  The  Orien- 
tal is  superior  in  such  self -training.    The  ex- 

[115] 


HOW   TO   LIVE  [CH.  IV. 

ceptional  man  in  Western  civilization  who 
learns  this  control  can  do  the  most  work  and 
carry  the  most  responsibility.  On  much  the 
same  principle  as  the  Indians  used  when  their 
young  men  were  trained  to  endure  pain  self- 
inflicted,  we  might  well  devote  a  few  minutes 
each  day  to  the  difficult  task  of  changing  at 
will  our  attention  from  the  thing  which  is  en- 
grossing it  to  anything  else  we  choose;  or, 
what  is  more  difficult  still,  to  blank  nothing- 
ness. When  we  have  sufficiently  strength- 
ened this  power,  we  can  turn  off  the  current 
of  our  thoughts  as  we  turn  off  the  lights  and 
lie  down  to  sleep  in  peace,  as  a  trained  sailor 
does  in  a  storm. 
Making  Up  If  a  person's  work  is  drudgery  but  has  to 

One's  Mind  _  .  o       ./ 

be  endured,  the  making  up  of  the  mind  to  en- 
dure it  cheerfully,  the  relinquishment  of  the 
doubtful  but  fascinating  pleasure  of  dwelling 
upon  one 's  misery,  is  found  to  largely  obviate 
the  burden.  It  is  the  making  up  of  the  mind 
which  presents  the  difficulty.  The  truth  is 
that  we  instinctively  shrink  from  making, 
without  reservation,  important  decisions  as  to 
our  future  course  of  conduct.  We  balk  even 
at  really  committing  ourselves  not  to  worry. 
A  man  who,  when  he  complained  of  his  lot, 

[116] 


$2.]  ACTIVITY 

was  advised  to  **grin  and  bear  it,''  replied 
that  he'd  have  to  bear  it,  but  he'd  be  hanged 
if  he'd  grin! 

The  decision  which  is  perhaps  the  hardest  intensity  of 
to  make  and,  at  the  same  time,  the  most  im- 
portant from  the  standpoint  of  health  and 
working-power,  is  the  decision  not  to  care  too 
much  about  the  objects  we  are  seeking  to 
achieve.  We  need  not  subscribe  to  the  Nir- 
vana philosophy.  A  certain  intensity  of  de- 
sire is  normal,  but  modem  life  tends  to  a  mor- 
bid frenzied  intensity.  Most  of  us  need,  in 
the  interest  of  mental  health  or  sanity,  to 
moderate  our  desires.  A  business  man  who 
had  set  his  heart  on  fulfilling  a  large  respon- 
sibility nearly  wrecked  his  health  from  worry 
over  the  outcome.  His  wise  physician  pre- 
scribed that,  before  sitting  down  to  his  desk 
each  day,  he  should  spend  ^yq  minutes  repeat- 
ing and  impressing  on  his  mind  the  words,  *  ^  I 
don't  give  a  hang!  I  don't  give  a  hang!" 
The  truth  is  many  people  fail  because  of  over- 
anxiety  lest  they  fail.  Some  invalids  die 
from  an  exaggerated  desire  not  to  die. 

A  helpful  precept,  when  one  is  failing  in 
some  crucial  undertaking  from  his  very  over- 
anxiety  to  succeed,  is  to  replace  the  ambition 

[117] 


HOW   TO   LIVE  [cH.  IV. 

to  succeed  by  a  determination  to  pass  the  cri- 
sis nnnijffled,  whether  one  succeeds  or  fails, 
*^He  that  ruleth  himself  is  greater  than  he 
that  taketh  a  city, ' '  and  incidentally  if  we  rule 
ourselves  we  are  far  more  likely  than  other- 
wise to  take  the  city,  if  that  be  possible  at  all. 
An  ideal  course  of  conduct  implies  a  con- 
stant readiness,  after  all  has  been  done  which 
can  be  done,  to  renounce  one's  feverish  de- 
sires and  accept  whatever  higher  powers  de- 
cree, even  if  it  be  death.  This  is  one  of  the 
supreme  aims  of  every  great  philosophy  or  re- 
ligion. Job  (13:15)  said,  *  ^  Though  He  slay 
me,  yet  will  I  put  my  trust  in  Him,''  and 
Christ  exclaimed,  *^If  it  be  possible  let  this 
cup  pass  from  me ;  nevertheless,  not  as  I  will, 
but  as  Thou  wilt." 


[118] 


n.] 


CHAPTER   V 

HYGIENE   IN    GENERAL 
Section  I — The  Fifteen  Rules  of  Hygiene 

The  aids  to  health  discussed  in  the  preced- 
ing chapters  may  be  summarized  in  specific 
formulas  classified  under  the  four  heads,  Air, 
Food,  Poisons,  and  Activity,  corresponding 
to  the  four  chapters,  and  under  fifteen  sub- 
heads, corresponding  to  the  fifteen  sections. 

I.    AlE. 

1.  Ventilate  every  room  you  occupy. 

2.  Wear  ligbt,  loose  and  porous  clothes. 

3.  Seek  out-of-door  occupations  and  recre- 

ations. 

4.  Sleep  out,  if  you  can. 

5.  Breathe  deeply.     . 

11.  Food. 

6.  Avoid  overeating  and  overweight. 

7.  Eat  sparingly  of  meats  and  eggs. 

8.  Eat  some  hard,  some  bulky,  some  raw 

foods. 

9.  Eat  slowly. 

[  119  ] 


HOW   TO   LIVE  [CH.  V. 

III.  Poisons. 

10.  Evacuate  thoroughly,  regularly  and  fre- 

quently. 

11.  Stand,  sit  and  walk  erect. 

12.  Do  not  allow  poisons  and  infections  to 
enter  the  body. 

13.  Keep  the  teeth,  gums  and  tongue  clean. 

rV.  Activity. 

14.  Work,  play,  rest  and  sleep  in  modera- 

tion. 

15.  Keep  serene. 

The  application  of  these  rules  to  one 's  daily 
life  must  be  varied  with  each  individual.  The 
most  practical  method  is  for  the  individual  to 
begin  the  improvement  he  would  seek  by  con- 
structing a  typical  day's  program  in  which 
time  is  provided  for,  say,  breathing  and  other 
exercises  in  bed,  bath,  toilet,  walk  to  business, 
meals,  amusement,  etc.,  with  special  notes  and 
memoranda  as  to  the  particular  faults  of  omis- 
sion and  commission  to  be  corrected.  One 
might  also,  as  Benjamin  Franklin  records  in 
his  autobiography,  keep  a  daily  record  for  a 
week  as  to  how  nearly  the  program  is  lived  up 
to.     By  dint  of  such  and  other  stimuli,  the 

[120] 


$2.]  HYGIENE   IN   GENERAL 

transition  in  habits  can  be  made,  after  which 
the  ^'rules''  cease  to  be  rules,  as  carrying  any 
sense  of  restriction,  and  become  automatic  like 
putting  on  or  taking  off  one 's  clothes. 

Section  II — The  Unity  of  Hygiene 

The  above  rules  embody  our  preachment  The  Rules 
on  individual  hygiene.  We  have  stated  them 
as  fifteen  separate  kinds  of  procedure.  In 
actual  life,  however,  our  acts  can  not  be  so 
separated.  The  neglect  or  observance  of  one 
rule  carries  with  it,  to  some  extent,  the 
neglect  or  observance  of  other  rules.  For  in- 
stance, one  can  not  take  muscular  exercise 
without,  to  some  extent,  taking  breathing  ex- 
ercises. Swimming  serves  as  a  means  of 
cleanliness,  of  skin  gymnastics,  of  general 
exercise  and  of  amusement.  A  game  of  ten- 
nis implies  the  practise,  to  some  extent,  of  at 
least  five  of  the  fifteen  rules. 

The  human  body  is  a  '^harp  of  a  thousand 
strings,"  which  are  intended  to  harmonize. 
If  one  of  them  is  out  of  tune,  it  is  likely  to 
cause  discord  throughout,  while  to  tune  up 
one  helps  the  harmony  of  all. 

Any  one  ailment  has  a  far-reaching  effect 

[  121  ] 


HOW  TO   LIVE  [cH.  V. 

Medical  throughout  the  system.    It  is  because  of  this 

far-reaching  effect  that  the  '^one  idea''  spe- 
cialist in  medicine  has  so  often  thought  his 
particular  specialty  to  be  the  one  and  only 
gateway  to  all  therapeutics  and  hygiene.  The 
oculist  is  liable  to  look  at  all  ailments  as  re- 
lated to  the  eyes ;  the  dentist  as  related  to  the 
teeth;  the  mental  hygienist  as  related  to 
wrong  attitudes  of  mind.  If  we  examine  their 
claims,  we  find  that  they  are  usually  right  in 
their  affirmations,  though  wrong  in  their  de- 
nials. It  is  their  affirmations  in  which  we  are 
here  interested.  They  find  that  the  ailments 
within  their  own  special  province  extend  in 
unsuspected  ways,  and  to  a  surprising  degree 
into  seemingly  remote  fields;  and  that  to 
remedy  the  special  defect  which  they  can 
treat,  will  often  go  a  long  way  toward  reme- 
dying numerous  other  ailments. 

Remote  EiTects       It  has  already  been  noted  that  eye-strain 

of  Ailments  .    ,   . 

leads  to  an  astonishing  number  of  serious 
nervous  affections,  and  that  corrective  eye- 
glasses will  often  work  wonders  for  remedy- 
ing those  ailments  and  improving  the  general 
health.  There  may  be  other  unhygienic  con- 
ditions equally  responsible  for  these  symp- 
toms, and  the  correction  of  which  may  produce 

[  122  ] 


$2.]  HYGIENE    IN    GENERAL 

equally  wonderful  improvement.  Vertigo  may 
be  due  to  eye-strain,  or  it  may  be  due  to 
wrong  posture  or  to  pressure  of  wax  on  the 
ear-drum.  Diabetes  may  be  aggravated  by 
too  much  sugar,  by  infected  tooth-sockets,  or 
by  too  much  worry.  Tuberculosis  may  be  due 
jointly  to  indoor-living,  lack  of  exercise, 
wrong  diet,  wrong  posture,  sexual  excess, 
alcohol,  nerve-strain,  and  numerous  other  pre- 
conditions, besides  infection  with  the  tubercle 
bacillus.  The  social  evil  can  be  fought  not 
only  directly  by  attack  on  prostitution,  and 
by  appeals  to  self-control  and  moral  ideals, 
but  also  indirectly  by  diminishing  the  con- 
sumption of  alcohol  and  other  drugs,  for  al- 
cohol not  only  produces  abnormal  sexual  de- 
sire but  reduces  the  strength  of  will  by  which 
that  desire  is  repressed.  Forel  asserts  that 
the  social  evil  can  not  be  controlled  until  the 
use  of  alcohol  as  a  beverage  is  abolished. 

It  is  not  uncommon  for  people  to  attribute  popular 
their  ailments  to  the  less  important  rather 
than  the  more  important  cause,  and  so  fail  to 
get  the  best  benefits  of  hygiene.  Many  peo- 
ple bemoan  the  fact  that  they  sat  in  a  draft 
and  ^ '  therefore ' '  caught  cold,  when  what  they 
most  needed  was  not  to  keep  out  of  drafts  but 

[123] 


HOW   TO   LIVE  [CH.  V. 

to  keep  in  such  condition  that  drafts  would  do 
them  good,  not  harm.  Benjamin  Franklin,  a 
century  ago,  believed,  what  we  now  know  to  be 
true,  *Hhat  people  who  live  in  the  forest,  in 
open  bams,  or  with  open  windows,  do  not 
catch  cold,  and  that  the  disease  called  *a  cold' 
is  generally  caused  by  impure  air,  lack  of 
exercise,  or  overeating." 
So-called  Most  people  who  are  ^* overworked''  are, 

more  properly  speakmg,  simply  the  victims 
of  bad  air,  bad  diet,  poisons,  or  worry.  They 
believe  that  because  they  are  tired  it  must  be 
work  which  is  hurting  them.  The  man  who 
breaks  down  in  middle  life  commonly  imagines 
that  he  has  ruined  his  health  by  overwork. 
The  college  girl  thinks  she  has  ruined  her 
health  by  study.  All  these  ^^ overworked" 
people  prove  their  case  by  showing  that  they 
improve  in  health  when  given  a  vacation. 
This  simply  shows  that  a  bad  condition  can 
often  be  remedied  by  improving  the  general 
health  in  any  way  whatever,  even  if  the  pri- 
mary source  of  the  difficulty  is  not  reached. 
They  are  undoubtedly  working  beyond  their 
working  capacity ;  but  their  working  capacity 
is  only  a  fraction  of  what  it  would  be  if  they 
took  exercise,  were  not  constipated,  did  not 

[124] 


$2.]  HYGIENE   IN   GENEEAL 

eat  too  much,  abjured  alcohol,  or  ceased  to 
worry  continually.  If  they  lived  hygienically 
in  these  respects,  the  work  which  was  a 
drag  might  be  an  inspiration.  A  physician  of 
wide  experience  says  that  every  day  men  come 
to  him  broken  down  in  health,  invariably  tell- 
ing him  that  they  have  overworked;  and  yet 
upon  questioning  them  he  finds  that  none  of 
them  works  as  hard  as  he.  Their  breakdown 
was  due  to  the  terrible  load  of  unphysiological 
habits  which  they  had  been  carrying  —  a  load 
so  great  that  scarcely  any  work  could  be  car- 
ried in  addition. 

Other  examples  might  be  given  of  ascribing 
ailments  and  disabilities  to  the  less  important 
instead  of  the  more  important  causes.  The 
error  is  almost  always  made  of  resting  the 
blame  on  only  one  cause.  In  consequence  most 
health-seekers  make  the  mistake  of  making 
only  one  correction  in  their  daily  regime  of 
life.  One  will  cease  alcohol  drinking,  another 
will  give  up  tobacco  smoking,  another  will  give 
up  coffee;  a  third  will  cease  using  all  ^'red 
meats '^  another  turns  vegetarian,  another  AnAu-round 
adopts  a  raw  food  diet ;  another  takes  up  out- 
door sleeping ;  another  adopts  a  daily  game  of 
golf;  another  embraces  a  mental  healing  cult; 

[125] 


HOW   TO   LIVE  [CH.  V. 

another  takes  up  mastication.  But  great  and 
permanent  results  require  the  adoption  of  an 
all-round,  well-balanced  regime. 

Section  III — The  Obstacles  to  Hygiene 
Effort  of  the  It  is  uot  cuough  that  the  individual  should 

Will 

know  how  to  live.  Knowledge  is  of  no  avail 
without  practise.  Mr.  Moody,  the  evangelist, 
once  said  of  religious  conversion,  ^ '  Merely  to 
know  is  not  to  be  converted.  I  once  boarded 
a  train  going  in  the  wrong  direction.  Some 
one  told  me  my  mistake.  I  then  had  knowl- 
edge, but  I  did  not  have  *  conversion'  until  I 
acted  on  that  knowledge  —  seized  my  travel- 
ing-bag, got  off  that  train,  and  boarded  one 
going  in  the  opposite  direction.''  Many  peo- 
ple are  on  the  wrong  train  in  hygiene,  as  in 
religion,  and  know  it.  They  are  traveling 
fast  to  that  kind  of  perdition  which  in  the 
end  unhygienic  living  always  brings.  In  fact, 
a  great  many  people  practise  unhygienic  habits 
more  through  indifference  than  through  ig- 
norance. Most  people  have  acquired,  by  imi- 
tation of  their  neighbors,  a  great  number  of 
unhygienic  habits  and  have  continued  in  these 
habits  for  so  many  years,  that  they  can  not 

[126] 


*3.]  HYaiENE   IN   GENERAL 

get  rid  of  them,  except  through  a  great  effort 
of  will.  This  effort  they  are  usually  unable 
or  unwilling  to  put  forth  unless  very  strong 
incentives  are  brought  to  bear.  Often  —  in 
fact,  if  the  truth  were  known,  usually  —  they 
wait  until  ill  health  supplies  the  incentive. 
The  man  who  is  most  receptive  on  the  sub- 
ject of  health  conservation,  is,  in  the  major- 
ity of  cases,  the  man  who  has  just  had  some 
ominous  warning  of  coming  ill  health;  al- 
though there  is  now  a  small  but  increasing 
number  who  do  not  wait  so  long,  men  who 
pride  themselves  on  keeping  ^4n  the  pink  of 
condition.''  These  are  the  men  who  are  re- 
warded for  their  efforts  by  enjoying  the  high- 
est reaches  of  working-power. 

The  ordinary  man,  in  ordinary  good  health,  cost  of  Good 
does  not  want  or  thinks  he  does  not  want  to 
live  hygienically.  He  sees  all  sorts  of  imag- 
inary objections  to  adopting  a  hygienic  life, 
and  closes  his  eyes  to  its  real  and  great  ad- 
vantages. One  of  the  objections  often  trumped 
up  is  that  the  practise  of  hygiene  costs  too 
much — that  it  can  only  be  a  luxury  of  the  rich. 
It  is  quite  true  that  here,  as  elsewhere  in 
human  life,  wealth  confers  great  advantages. 
The  death-rate  among  the  rich  is  always  less 

[127] 


Health 


HOW   TO   LIVE  [CH.  V. 

than  that  among  the  poor.  And  yet  the  rich 
have  unhygienic  temptations  of  their  own, 
while  the  poor,  on  their  part,  are  far  from 
living  Tip  to  their  opportunities. 

There  are  really  only  two  material  disad- 
vantages from  which  the  poor  suffer  in  their 
opportunities  to  live  a  healthy  life:  One  is 
unhygienic  housing,  both  at  home  and  at  work ; 
the  other  is  unhygienic  toil.  It  must  be  ad- 
mitted that  millions  of  unfortunates  are  un- 
able individually  to  remedy  these  two  disad- 
vantages in  their  lot  in  life.  Yet  they  can,  even 
in  these  two  respects,  accomplish  much  if  they 
take  an  intelligent  interest  in  hygiene.  The 
graduates  of  tuberculosis  sanatoria  are  large- 
ly among  the  poor  and  they  are  doing  much 
good  missionary  work  in  securing  better  ven- 
tilation, both  in  the  home  and  in  the  work- 
room. They  find  this  possible  partly  by  in- 
Missionaries  sistiug  ou  morc  opcu  wiudows  in  home  and 
workshops,  partly  by  changing  their  home  to 
one  better  equipped  with  windows  or  situated 
in  the  suburbs  instead  of  in  the  city,  partly 
by  changing  their  occupations,  partly  by  get- 
ting the  cooperation  of  their  employer  or 
simply  by  cooperating  with  him  when  he  is 
ready  to  do  his  part.    The  workman  can  also 

[128] 


$3.]  HYGIENE   IN   GENEEAL 

accomplish  something  through  the  Trades 
Unions,  especially  in  regard  to  hours  of  work. 
Employers  will  increasingly  cooperate  in  this 
movement,  as  they  come  to  realize  that  the 
securing  of  efficiency  in  their  workmen  is  to 
their  interest,  and  that  monotony,  long  hours, 
and  other  unhygienic  elements  which  are  now, 
through  sheer  carelessness,  often  imposed  on 
their  workmen,  bring  hack  in  the  end  big 
financial  losses  on  themselves. 

Except  for  the  evils  mentioned — those  of 
housing  and  working  conditions — there  are 
few  people  so  poor  that  they  can  not  buy  the 
means  of  living  a  healthy  life.  In  fact,  hy- 
giene is  one  of  the  few  precious  gifts  which 
can  be  had  almost  for  the  asking.  Most  peo- 
ple can  sleep  out-of-doors,  if  they  will — if  in 
no  other  way  than  by  the  so-called  indoor 
window-tent — or  can  take  deep-breathing  ex- 
ercises without  cost.  It  costs  nothing  to  stand, 
sit,  and  walk  erect,  to  evacuate  thoroughly, 
regularly,  and  frequently.  It  costs  less  than 
nothing  to  avoid  overeating  and  overweight, 
and  to  be  totally  abstinent  from  alcohol  and 
tobacco. 

Almost  all  can  allow  enough  time  for  meals  cost  of  Food 
to  eat  slowly.    Coarse  and  raw  foods  are  al- 

[  129  ] 


HOW   TO   LIVE  [CH.  V. 

ways  to  be  had  and  are  usually  cheaper  than 
the  conventional  soft,  concentrated  cooked 
foods.  In  fact,  meat,  eggs,  and  like  foods  are 
among  the  most  expensive  and  the  least  de- 
sirable. If  we  compare  the  cost  of  flour  and 
of  the  other  cheapest  food  materials,  with 
the  cost  of  oysters,  one  of  the  dearest,  we  find 
that  the  latter  is  fifty  times  as  expensive  as 
the  former  for  the  same  food  value.  This 
takes  no  account,  of  course,  of  the  expenses 
involved  in  cooking  either  of  them.  It  has 
been  proved  by  actual  experience  that  one 
can  live  in  the  best  of  health  on  food  costing 
as  low  as  ten  cents  a  day,  exclusive  of  the  la- 
bor of  preparing,  cooking  and  serving.  Mrs. 
Richards,  in  her  ^^Oost  of  Food,"  says  that 
this  is  possible  anywhere  in  America  within 
fifty  miles  of  a  railroad.  The  only  real  ob- 
jection to  living  on  this  minimum  expense  is 
the  lack  of  variety.  The  following  is  a  brief 
list  of  foods  in  ascending  order  of  cost  per 
100  calories  of  food  value,  the  cheapest  be- 
ing at  the  beginning  and  the  dearest  at  the 
end:  glucose,  corn-meal,  wheat-flour,  oatmeal, 
cane-sugar,  salt  pork,  rice,  wheat  bread,  oleo- 
margarine, beans,  peas,  potatoes,  butter,  milk, 
cheese,  beef-stew,  ham,  mutton-chops,  beef, 

[130] 


$3.]  HYGIENE   IN   GENERAL 

eggs,  and  oysters.    If  the  foods  in  this  list 
be  looked  up  in  the  table  given  in  the  Supple- 
mentary Notes  for  their  protein,  fat,  and  car- 
bohydrate contents,  it  mil  be  seen  that  a  well- 
balanced  ration  is  possible  without  the  use  of 
expensive  foods.     In  fact,  among  the  cheap 
foods  are  some  consisting  mostly  of  protein, 
some  consisting  mostly  of  fat,  and  some  con- 
sisting mostly  of  carbohydrate.    For  instance, 
cheap  sources  of  protein  are  skim  milk,  beans, 
cheese,  and  peanuts.     Cheap  sources  of  fat 
are  oleomargarine  and  cottonseed-oil.    Cheap 
sources  of  carbohydrate,  i.e.,  starch  and  sugar, 
are  bread,   bananas,   potatoes,   glucose,   and 
even  ordinary  sugar.    If  a  diet,  selected  for 
cheapness,  is   not  at  first  well  balanced,   a 
judicious  admixture  of  one  or  more  of  the 
foods  just  mentioned,  will  restore  equilibrium. 
A  cheap  bulky  food  is  cabbage. 

Most  of  the  rules  of  hygiene  cost  nothing  Repaid  cost 
to  observe.  But  even  when  hygiene  is  costly 
at  first,  the  cost  is  usually  repaid  in  the  end 
many  times  over.  To  ventilate  a  house  in 
winter  always  costs  a  certain  additional  ex- 
penditure for  coal,  but  it  is  better  to  pay  the 
coal  bill  than  the  doctor's  bills.  To  sleep  out- 
of-doors  costs  some  extra  blankets,  bedding, 

[  131  ] 


Time 


HOW   TO   LIVE  [CH.  V. 

clothing,  and  roll  curtains,  but  these  not  only 
save  the  cost  of  heating  an  indoor  sleeping- 
room,  but  save  also  the  cost  of  ill-health.  There 
is  no  better  economy  than  to  keep  one 's  work- 
ing-power. To  lose  it  means  to  lose  its  earn- 
ings and  to  have,  in  addition,  the  heavy 
expenses  of  medical  attendance,  medicines, 
and  nursing,  and  often  to  lose  life  itself  with 
its  potential  earnings  of  every  sort.  In  short, 
an  unhygienic  life,  for  the  sake  of  economy, 
is  '^ penny- wise  and  pound-foolish." 
I  Have  No  Mauy  busy  men  object  to  hygiene  because, 
they  say,  they  have  no  time  for  it.  They 
imagine  that  to  devote  an  hour  each  day  to 
exercise  or  relaxation  is  a  waste  of  time  and 
that  they  are  really  economizing  their  time  by 
working  that  hour  instead.  We  are  here  re- 
ferring, not  to  those  who  can  not  control  their 
working-time,  but  to  those  who  deliberately 
choose  to  work  when  hygiene  would  require 
them  to  play.  It  is  often  those  who  fix  their 
own  working-hours,  rather  than  those  whose 
working-hours  are  fixed  for  them,  who  over- 
work the  most.  If  these  could  know  the  suf- 
fering which  sooner  or  later  follows  inevitably 
as  the  consequence  of  this  mistaken  policy, 
they  would  not  pursue  it  for  a  single  day.    A 

[132] 


$3.]  HYGIENE   IN   GENERAL 

slight  loss  of  working-power  comes  immedi- 
ately. A  careful  observer  of  mental  workers 
fomid  that  an  hour  invested  in  exercise  in 
the  afternoon  often  pays  for  itself  within  a 
day,  by  rendering  possible  more  rapid  work. 
He  also  found  an  improvement  in  the  quality 
of  his  work.  The  razor-edge  of  the  mind 
needs  daily  honing  through  physical  exercise. 
The  same  principle  applies  to  all  work.  It  is 
just  as  necessary  to  stop,  at  intervals,  our 
physical  and  mental  machinery  for  oiling  and 
repairs,  as  to  stop  the  machinery  of  a  fac- 
tory. 

Another  obiection  is  that  the  practise  of  "Too Much 

1  1       1  »        Tj.     •  Trouble 

hygiene  is  ^'too  much  trouble."  It  is  un- 
doubtedly true,  that  no  one  who  has  unhy- 
gienic habits  can  overcome  them  without  a 
certain  amount  of  '^ trouble.''  The  people 
who  get  the  best  results  are  those  who  are 
never  deterred  by  trouble  so  long  as  the 
trouble  is  worth  while.  For  those  who  have 
not  the  necessary  enthusiasm  or  self-control 
to  break  their  unwholesome  habits  by  sheer 
will  power,  the  best  advice  is  to  so  arrange 
their  lives  as  to  make  the  practise  of  hygiene 
inevitable.  One  physician  in  Chicago  delib- 
erately got  rid  of  his  automobile  and  other 

[133] 


HOW   TO   LIVE  [CH.  V. 

means  of  locomotion  in  order  to  force  himself 
to  walk  to  all  his  patients,  and  so  secure 
enough  physical  exercise.  Another  man  in 
New  York  City,  with  the  same  object  in  view, 
selected  the  location  for  his  dwelling  so  that 
there  was  no  rapid  transportation  available 
to  take  him  to  his  office,  making  the  walking 
back  and  forth  a  necessity  from  which  he 
could  not  escape. 
Simplicity  of         The  only  difficulty  lies  in  overcoming  the 

Hygienic  .  .  ° 

Living  inertia  of  acquired  habits.     After  one  has 

changed  his  habits,  it  is  just  as  easy  to  live 
rightly  as  to  live  wrongly.  The  rules  of  hy- 
giene are  not  restrictive,  but  liberating.  They 
may  seem  at  first  restrictive,  for  they  prohibit 
many  things  which  we  have  been  in  the  habit 
of  doing;  but  they  are  really  liberating,  for 
the  things  we  were  doing  were  unrealized  re- 
strictions on  our  own  power  to  work,  to  be 
useful,  or  even  to  enjoy  life.  The  ^^ rules"  of 
hygiene  are  thus  simply  the  means  of  eman- 
cipating us  from  our  real  limitations.  These 
so-called  rules,  when  tried,  will  prove  to  be  not 
artificial  but  natural,  not  difficult  but  easy, 
not  complicated  but  simple.  They  are  almost 
as  simple  as  the  direction  to  bathe  in  the  river 
Jordan.    It  is,  in  fact,  their  very  simplicity 

[134] 


$4]  HYGIENE    IN    GENEEAL 

and  availability  to  which  is  largely  due  their 
deplorable  neglect  and  the  failure  to  realize 
the  wonderful  benefits  following  their  careful 
and  continued  observ^ance. 
Not  only  a  healthy  mental  attitude  toward  TheEvUof 

*'  *>  ^  Romancing 

life,  but  a  healthy  mental  attitude  toward 
one's  own  unhygienic  habits  is  essential.  It 
is  a  very  common  thing  for  a  man  to  romance 
over  his  shortcomings,  or  his  unhealthy 
physical  conditions,  to  make  humor  of  them  to 
his  friends.  Very  often  the  first  step  toward 
a  better  physical  condition  is  a  change  in  this 
mental  attitude. 


Section  IV — The  Possibilities  of  Hygiene 

Certain  it  is  that  more  people  would  prac-  The  preventa- 

'  (t      -\  1T1  Ti  T  bility  of  Disease 

tise  hygiene  if  they  could  be  made  to  realize  and  Death 
in  some  vivid  way  how  much  they  needed  it. 
Few  persons,  even  when  they  read  and  accept 
the  statistics  on  the  subject,  really  have  a 
picture  of  the  imperative  need  of  hygiene  as 
an  integral  part  of  every  human  life.  It  is  not 
brought  home  to  them  how  widespread  is  ill- 
ness, how  numerous  are  preventable  deaths, 
how  many  are  the  tendencies  toward  individ- 
ual and  racial  deterioration. 

[  135  ] 


HOW  TO  LIVE  [CH.  V. 

The  report  of  the  Roosevelt  Conserva- 
tion Commission  on  National  Vitality,  indi- 
cates that  annually  there  are  in  the  United 
States  over  600,000  deaths  which  might  be 
prevented  if  existing  knowledge  of  hygiene 
were  properly  applied;  that  at  least  half  of 
the  3,000,000  and  more  sick-beds  constantly 
kept  filled  in  the  United  States  are  unneces- 
sary,* that  the  financial  loss  from  earnings 
cut  off  by  preventable  disease  and  premature 
death  amounts  to'  over  $1,500,000,000  annual- 
ly; and  that  over  15  years  are  lost  to  the 
average  life  through  the  lack  of  application 
of  knowledge  which  already  exists  but  which 
simply  has  not  yet  been  disseminated  and 
applied. 
Impairments  Thc  health  cxaminatious  of  the  Life  Exten- 
sion Institute  have  revealed  unsuspected  ail- 
ments in  persons  who  considered  themselves 
well,  and  to  an  extent  which  has  astonished 
even  those  who  have  long  been  familiar  with 
these  subjects.  Among  large  groups  of 
clerks  and  employes  of  banks  and  commercial 
houses  in  New  York  City  with  an  average 
age  of  27  and  all  supposedly  picked  men  and 
women,  only  1  per  cent,  were  found  free 
of  impairment  or  of  habits  of  living  invit- 

[136] 


$4]  HYGIENE  IN  GENERAL 

ing  impairment.  Of  those  with  important 
physical  impairments,  89  per  cent,  were, 
prior  to  the  examination,  unaware  of  impair- 
ment; 16  per  cent,  of  the  total  number  ex- 
amined were  affected  with  organic  heart 
trouble,  42  per  cent,  with  arterial  changes, 
ranging  from  slight  thickening  to  advanced 
arteriosclerosis,  26  per  cent,  with  high  or  low 
blood  pressure,  40  per  cent,  had  sugar,  casts, 
or  albumin  in  the  urine,  24  per  cent,  had  a 
combination  of  urinary  and  other  serious 
impairment,  47  per  cent,  had  decayed  teeth 
or  infected  gums,  31  per  cent,  had  faulty 
vision  uncorrected. 

Among  industrial  groups,  not  exposed  to 
any  special  occupational  hazard  or  poisoning, 
the  figures  were  as  follows :  With  an  average 
age  of  33,  none  were  found  to  be  free  of 
impairment  or  habits  of  living  inviting  im- 
pairment. Of  those  with  important  physical 
impairments,  89  per  cent,  were,  prior  to  the 
examination,  unaware  of  impairment;  3  per 
cent,  of  the  total  number  examined  were 
affected  with  organic  heart  trouble;  53  per 
cent,  with  arterial  changes,  ranging  from 
slight  thickening  to  advanced  arteriosclerosis ; 
23  per  cent,  with  high  or  low  blood  pressure ; 

[137] 


HOW  TO  LIVE  [OH.  V. 

45  per  cent,  had  sugar,  albumin  or  casts  in 
their  urine;  26  per  cent,  had  a  combination 
of  urinary  and  other  serious  impairment;  69 
per  cent,  had  decayed  teeth  or  infected  gums ; 
41  per  cent,  had  faulty  vision  uncorrected. 
"Minor  ThcrG  aro  few  persons  in  America  to-day 

who  reach  the  age  of  forty  sound  and  normal 
in  every  part  of  the  body,  especially  if  we 
include  among  abnormalities  the  minor  ail- 
ments. The  extent  to  which  minor  ills  are 
prevalent  among  those  who  pass  for  *^welP' 
people  is  not  generally  appreciated.  Once  we 
penetrate  beneath  conventional  acquaintance 
we  almost  invariably  learn  of  some  functional 
trouble,  such  as  impairment  of  heart,  circula- 
tion, liver,  kidneys,  stomach;  or  gallstones, 
constipation,  diarrhea;  or  insomnia,  neuras- 
thenia, neuritis,  neuralgia,  sick-headache;  or 
tonsillitis,  bronchitis,  hay  fever,  catarrh, 
grippe,  colds,  sore  throat;  or  rupture,  en- 
larged glands,  skin  eruptions ;  or  rheumatism, 
lumbago,  gout,  obesity ;  or  decayed  teeth,  bald- 
ness, deafness,  eye  ailments,  spinal  curva- 
ture, flat  foot,  lameness;  or  sundry  other 
*^  troubles.'' 

These  ailments,  though  regarded  as  **nii- 

[138] 


M]  HYGIENE    IN   GENERAL 

nor/'  should  be  recognized  promptly  and  ac- 
cepted as  tlie  signal  that  the  person  is  moving 
in  the  wrong  direction.  There  is  no  need  for 
alarm  provided  this  warning  is  heeded.  Other- 
wise disaster  is  almost  certain  sooner  or  later 
to  follow.  The  laws  of  physiology  are  just  as 
inexorable  as  the  laws  of  physics.  There  is 
no  compromising  with  Nature.  No  man  can 
disobey  the  laws  of  health  to  which  he  has 
been  bred  by  Nature  without  paying  for  it — 
any  more  than  a  man  can  sign  a  check  against 
his  bank  account  without  reducing  the  amount. 
He  may  not  be  immediately  bankrupt,  and 
until  he  exhausts  his  account  he  may  not  ex- 
perience any  inconvenience  from  his  great  ex- 
travagance, but  Nature  keeps  her  balances 
very  accurately,  and  in  the  end  all  claims  must 
be  paid. 

It  is  true,  of  course,  that  some  persons  have  The^^Personai 
greater  resistance  than  others.  If  we  had  a 
convenient  barometer  by  which  to  measure 
daily  the  state  of  our  vitality,  we  might  regis- 
ter the  effect  of  every  unhygienic  act.  But  it 
is  so  seldom  that  endurance  is  accurately  meas-. 
ured  that  few  people  appreciate  the  enormous 
differences  in  people  and  the  variations  of 
the  same  person  at  different  times.     These 

[  139  ] 


HOW   TO   LIVE  [CH.  r. 

differences  and  variations  have  a  range  of 
many  hnndred  per  cent.  Some  people  can  not 
walk  upstairs  or  run  across  the  street  without 
being  out  of  breath,  while  others  will  climb 
the  Matterhorn  without  overstrain.  The  fact 
that  certain  people  have  lived  to  the  century- 
mark  in  spite  of  unhygienic  living  is  some- 
times cited  to  prove  that  hygiene  is  ineffec- 
tive. One  might  as  well  cite  the  fact  that 
certain  trees  are  not  blown  down  in  a  gale  or 
are  not  quickly  destroyed  by  insect-pests  to 
prove  that  gales  have  no  tendency  to  blow 
down  or  insects  to  destroy  trees. 
Over-  The  truth  is  that  a  person  who  has  so  much 

vitality  as  to  lead  him  to  defy  the  laws  of 
health  and  to  boast  that  he  pays  no  price  no 
matter  how  he  lives,  is  likely  to  be  the  very 
man  to  exhaust  his  account  of  health  prema- 
turely. There  was,  a  few  years  ago,  a  famous 
American,  possessed  of  prodigious  bodily  vig- 
or. He  ought  to  have  lived  a  century.  Un- 
fortunately he  had  this  ^ insolence  of  health.'' 
He  was  warned  several  times  against  over- 
work, lack  of  sleep,  and  abuse  of  his  digestion. 
But  he  merely  smiled  and  claimed  that  such 
warnings  were  for  others,  not  for  him.  He 
met  an  untimely  end,  due  as  his  physicians  be- 

[1401 


M]  HYGIENE    IN   GENERAL 

lieved  and  as  he  himself  acknowledged,  when 
too  late,  to  his  abuse  of  the  great  powers  with 
which  Nature  had  endowed  him  and  to  the  ne- 
glect of  personal  hygiene. 

Conversely,  an  observance  of  the  laws  of  Possible  Health 
hygiene  affords  wonderful  results  in  produc- 
ing vitality  and  endurance.  Insurance  com- 
]3anies  are  discovering  that  even  weak  and 
sick  people,  will,  if  they  take  good  care  of 
themselves,  outlive  those  with  robust  consti- 
tutions who  abuse  them. 

To  those  unfamiliar  with  the  subject  in  its 
larger  aspects,  the  possibilities  seem  almost 
beyond  belief.  As  an  example  of  the  wonder- 
ful gains  which  can  be  secured  by  obeying  the 
laws  of  hygiene  may  be  cited  the  case  of  a 
young  man  who  a  few  years  ago  was  scarcely 
able  to  drag  himself  into  the  sun  in  Colorado, 
where  he  was  endeavoring  to  rid  himself  of 
tuberculosis.  He  not  only  succeeded,  but  sub- 
sequently, by  dint  of  following  substantially 
all  of  the  rules  of  hygiene  here  laid  down, 
became  an  athlete  and  capable  of  running 
twenty-five  miles  for  sheer  love  of  sport  and 
apparently  without  the  overstrain  experienced 
by  ^^ Marathon''  runners.  Kant  and  Hum- 
boldt are  cases  typical  in  different  fields  of 

[141] 


HOW   TO   LIVE  [cH.  V. 

achievement  of  many  of  the  world's  most  vital 
men  who  have  actually  made  over  their  consti- 
tutions from  weakness  to  strength.  Cornaro 
says  that  it  was  the  neglect  of  hygienic  laws 
which  made  him  all  but  a  dead  man  at  thirty- 
seven,  and  that  the  thoroughgoing  reform  of 
his  habits  which  he  then  effected  made  him  a 
centenarian.  His  rules,  drawn  up  four  hun- 
dred years  ago  and  described  in  his  interest- 
ing work  ^'The  Temperate  Life,''  are,  so  far 
as  they  are  explained,  almost  identical  with 
those  given  in  this  book.  It  is  difficult  to  as- 
sign a  limit  to  the  good  which  can  be  accom- 
plished by  practising  these  rules  and  so  mini- 
mizing the  poisons  which  usually  narrow  and 
shorten  our  lives. 
Immortal  ^  So  far  as  science  can  reveal,  there  seems  to 

be  no  principle  limiting  life.  There  are  many 
good  and  bad  reasons  why  men  die,  but  no 
underlying  necessary  reason  why  they  must 
die.  The  brilliant  Carrel  has  kept  tissue  cells 
of  animals  alive  outside  of  the  body  for  the 
past  three  years.  These  cells  are  multiplying 
and  growing,  apparently  unchanged  by  time, 
to  all  appearances  immortal  so  long  as  they 
are  periodically  washed  of  poison  and  nour- 
ished in  a  proper  medium.     If  we  could  at 

[142] 


Animal  Cells 


$5.]  HYGIENE   IN    GENERAL 

intervals  thoroughly  wash  man  free  of  his 
poisons  and  nourish  him,  there  seems  to  be 
no  reason  why  he  should  not  live  indefinitely. 


Section  V — Hygiene  and  Civilization 

In  view  of  the  vast  extent  of  human  misery 
from  ill  health,  the  question  naturally  arises, 
How  does  it  happen  that  the  world  is  bur- 
dened with  so  colossal  a  load?  Is  it  no  more 
than  is  biologically  normal!  Is  it  true  that 
in  other  organisms,  animals  and  plants,  ill 
health  is  the  rule  rather  than  the  exception? 
Are  all  races  of  men  subject  to  the  same  heavy 
load? 

These  questions  have  not  yet  received  suf-  Natural 
ficient  attention.  The  answer  seems  to  be  that  upiS  ^  ^ 
man  is  suffering  from  his  own  mistakes  made 
unconsciously  and  in  ignorance.  He  has  upset 
the  equilibrium  which  Nature  had  established 
among  the  various  powers  and  activities  of 
his  body,  and  between  himself  and  the  outside 
world.  Man  has  done  mischief  for  his  own 
body  similar  to  what  he  has  done  for  the 
natural  resources  on  which  he  lives.  In  Pro- 
fessor Shaler's  epoch-making  little  book, 
**Man  and  the  Earth,"  he  shows,  for  instance, 

[143] 


HOW   TO   LIVE  [CH.  V. 

that  the  little  layer  of  soil  on  the  surface  of 
the  earth  from  which  plants  and  animals  de- 
rive their  nutriment  was,  before  the  advent 
of  man,  replenished  quite  as  fast  as  it  was 
washed  away,  but  that  after  man  had  put 
his  plow  into  it  and  had  taken  off  the  pro- 
tective mat  of  vegetation,  he  unconscious- 
ly despoiled  the  accumulation  of  ages.  *'In 
a  plowed  field,  an  hour's  torrential  rain 
may  wash  oif  to  the  sea  more  than  would  pass 
off  in  a  thousand  years  in  the  slow  process 
of  erosion  which  the  natural  state  of  the  earth 
permits."  He  also  shows  that  the  constant 
croppings  of  the  soil  rob  it  of  nitrogen,  phos- 
phorus, and  other  elements  faster  than  Nature 
restores  them.  The  problem  of  conservation 
is  to  reestablish  the  balance  which  has  been 
lost  through  the  depredations  of  man,  for  in- 
stance, to  lessen  soil-wash  by  terracing,  and 
to  restore  to  the  soil  the  lost  elements  by  sup- 
plying nitrates  and  phosphates  and  by  other 
methods  of  scientific  farming. 

In  the  same  way  man  has  upset  his  pristine 
animal  mode  of  living  and  needs  to  find  scien- 
tific ways  to  restore  the  equilibrium.  Most 
of  the  present-day  problems  of  hygiene  arise 
from  introducing,  uncompensated,  the  effects 

[144] 


$5.]  HYGIENE    IN   GENERAL 

of  certain  devices  of  civilization.  The  inven- 
tions of  civilization  have  done  so  much  for 
man  that  he  is  apt  to  unduly  glorify  them 
and  to  overlook  the  injurious  by-products. 
These  by-products  are  often  of  prodigious 
significance  to  the  race.  The  invention  of 
houses  introduced  the  problem  of  house  hy- 
giene; the  invention  of  clothing,  the  problem 
of  clothing  hygiene ;  that  of  cooking,  the  prob- 
lem of  food  hygiene ;  that  of  division  of  labor, 
the  problem  of  industrial  hygiene ;  and  so  on. 
To  make  these  statements  more  concrete,  we 
may  consider  some  of  them  in  more  detail. 

The  invention  of  houses  has  made  it  possi-  Houses 

Artificial 

ble  for  men  to  live  in  all  climates,  yet  this 
indoor  living  is  responsible  for  much  disease. 
The  houses  give  comfortable  shelter  and 
warmth  and  protect  us  from  the  elements  and 
from  wild  animals.  But  the  protection  has 
been  overdone.  Like  his  cousin,  the  anthro- 
IDoid  ape,  man  is  biologically  an  outdoor  ani- 
mal. His  attempt  at  indoor  living  has  worked 
him  woe,  but  so  gradually  and  subtly  has  it 
done  so  that  only  recently  have  we  come  to 
realize  the  fact.  At  first,  dwellings  were 
really  outdoor  affairs,  caves,  lean-tos,  tents, 
huts  with  holes  in  the  roof  and  the  walls. 

[145] 


HOW   TO   LIVE  [CH.  V. 

These  holes  served  to  ventilate,  though  they 
were  not  intended  for  that  purpose.  The  hole 
in  the  roof  was  to  let  out  the  smoke  and  the 
holes  in  the  walls  to  let  in  the  light.  Gradu- 
ally the  roof-hole  developed  into  a  chimney 
with  an  open  fireplace,  which,  in  turn,  gradu- 
ally changed  into  a  small  flue  for  stoves  where- 
upon it  almost  ceased  to  serve  any  ventilating 
function.  The  stove  in  turn  has  largely  gone 
and  is  replaced  in  many  cases  by  the  hot-water 
or  steam  radiator,  without  any  attempt  at  ven- 
tilation. The  holes  in  the  wall  gave  way, 
after  the  invention  of  glass,  to  windows  which 
let  in  the  light  without  letting  in  the  air. 
Weather-strips,  double  windows,  vestibule- 
doors,  interior  rooms,  completed  the  process 
of  depriving  man  of  his  outdoor  air,  shutting 
him  into  a  cell  in  which  he  now  lives — a  sick- 
ened but  complaisant  prisoner — often  twenty 
hours  of  the  twenty-four.  Tuberculosis,  one 
of  the  worst  scourges  of  mankind,  is  primarily 
a  house  disease.  It  is  prevalent  as  indoor  liv- 
ing is  prevalent,  and  reaches  its  maximum  in 
the  tenement  quarter  of  a  great  city. 
Effects  on  Ouly  by  generations   of  natural  selection 

Races  could  wc  cxpcct  to  make  man  immune  to  the 

evils  of  bad  air.     The  robust  Indian  and  the 

[146] 


$5.]  HYGIENE    IN    GENERAL 

Negro,  whose  races,  until  the  last  generation 
or  two,  roamed  in  the  open,  fell  easy  prey  to 
tuberculosis  as  soon  as  they  adopted  the  white 
man^s  houses  and  clothes.  The  Anglo-Saxons 
who  have  mthstood  the  influence  of  indoor 
living  for  several  generations  have,  probably 
by  the  survival  of  the  fittest,  become  a  little 
better  able  to  endure  it,  while  the  Jews,  a 
race  which  has  lived  indoors  longer  than  any 
other  existing  race,  are  now,  probably  by  the 
same  law  of  survival,  the  least  liable  to  tuber- 
culosis, except  when  exposed  to  especially  un- 
favorable conditions  of  life. 

But  we,  of  this  generation,  can  not  afford  compensation 
to  wait  for  natural  selection  to  fit  the  race  to 
an  indoor  environment;  hence  the  supreme  im- 
portance to  us  of  air  hygiene.  We  must  com- 
pensate for  the  construction  of  our  houses  by 
insisting  on  open  windows,  or  forced  drafts, 
or  electric  fans,  or  open-air  outings,  or  sleep- 
ing porches,  or  the  practise  of  deep  breathing, 
or  all  of  these  things. 

In  the  same  way,  clothing  has  protected  our  clothing 

Artificial 

bodies  from  the  cold  but  enervated  or  con- 
stricted them  as  well.  The  aboriginal  tribes, 
even  in  cold  climates,  seldom  used  clothing. 
The   Eskimo   is    an   exception.     The   tribes 

[147] 


HOW   TO   LIVE 


[CH.   V* 


Cooking 
Artificial 


Soft  Foods 
Artificial 


toward  the  South  Pole  in  similarly  cold  cli- 
mates often  have  little  more  clothing  than  a 
blanket  which  they  hang  over  their  shoulders 
toward  the  wind.  The  weak,  pale  skin — to 
whose  lack  of  adaptability  we  owe  the  chilling 
preceding  a  cold — the  bald  head,  the  distorted 
foot,  the  corns  upon  it,  the  cramped  waist, 
are  among  the  results  of  clothing  ourselves 
wrongly.  Hence  we  are  discovering  the  need 
of  restoring,  as  far  as  we  can,  the  original 
conditions  by  making  our  clothes  more  light, 
more  loose,  and  more  porous,  and,  when  pos- 
sible, by  taking  the  *^ barefoot  cure,''  or  the 
air  bath. 

We  come  next  to  foods,  and  note  that  civil- 
ization has  invented  cooking  and  artificial 
foods.  These  inventions  have  greatly  widened 
the  variety  of  man's  diet,  but  the  foods  of 
civilization  are  largely  responsible  for  the  de- 
cay of  our  teeth  and  the  abuse  of  our  digestive 
and  eliminating  organs. 

Judging  from  man's  teeth  and  digestive 
apparatus  as  well  as  his  general  kinship  to 
the  anthropoid  ape,  it  is  reasonable  to  believe 
that,  before  fire  was  discovered,  man  was  pri- 
marily a  frugivorous  animal,  whose  ordinary 
diet   consisted   of   fruits,   nuts,    and   tender 

[148] 


$5.]  HYGIENE    IN    GENERAL 

shoots.  While  man  still  uses  these  fruits, 
nuts,  and  salads,  his  chief  reliance  is  on  pre- 
pared food,  bread,  butter,  meat,  and  cooked 
vegetables.  The  diet  of  our  progenitors  must 
have  been  largely  one  requiring  chewing,  con- 
sisting, as  it  did,  of  hard  fruits  and  stalks  and 
perha]Ds  also  grains  and  flesh.  Observation 
of  manlike  apes  shows  that  they  chew  their 
food  more  thoroughly  than  man.  Doubtless 
nuts  constituted  a  considerable  part  of  primi- 
tive food  and  required  cracking  by  the  teeth. 
The  work  we  now  do  in  flour-mills  or  the 
kitchen  or  with  the  knife  and  fork,  was  then 
done  with  the  teeth.  We  even  have  our  cook 
mash  our  potatoes  and  make  puddings  and 
pap  of  our  food  after  it  reaches  the  kitchen. 
Having  already  shirked  most  of  the  task  of 
mastication  by  softening  and  cutting  our  food 
before  it  reaches  our  mouths,  we  shirk  the 
rest  of  it  by  washing  it  down  with  water,  or 
worse.  An  Italian  dentist,  who  has  had  a 
wide  range  of  observation,  says  that  the  knife 
and  fork  have  committed  ^^unpardonable 
crimes"  by  robbing  the  front  teeth  of  their 
work  of  cutting.  He  sometimes  prescribes 
for  loose  teeth  the  task  of  cutting  a  pound 
of  bread  daily.  Whether  any  of  it  is  swallowed 

[  149  ] 


HOW  TO  LIVE 


[CH.  V. 


Concentrated 

Food 

Artificial 


Hurry 
Artificial 


or  not  is  not  important,  but  he  insists  that  it 
must  be  cut  by  the  teeth. 

The  deplorable  lack  of  residue  in  modern 
food  is  one  of  the  consequences  of  civilized 
life,  for  the  bulky  foods  have  been  crowded 
out  by  concentrated  foods,  and,  in  many  cases, 
the  concentrated  foods  have  been  formed  by 
getting  rid  of  residue.  Instead  of  chewing 
the  sugar-cane,  we  use  sugar,  a  concentrated 
extract  which  leaves  no  residue.  We  crush 
the  juices  from  our  fruits  and  throw  away 
the  pulp.  We  take  the  bran  out  of  our  grain 
and  with  it  the  vitamins  essential  to  health. 
The  bulky  foods — fruits  and  fibrous  vege- 
tables— are  often  dropped  from  our  menus. 

The  hurry  habit,  another  unfortunate  by- 
product of  civilized  life,  is  one  of  the  chief 
promoters  of  indigestion.  In  civilization  we 
live  by  the  clock.  We  schedule  our  trains  and 
crowd  our  meal-time  to  catch  them.  We  make 
engagements  in  neglect  of  the  requirements 
of  digestion.  We  have,  in  consequence,  as 
one  of  the  institutions  of  civilization,  the 
* ^ quick-lunch  counter.^'  At  first  we  bolted  a 
meal  purposely  and  consciously.  Later  we 
formed  the  habit  of  food-bolting,  and  it  now 
seems  quite  natural. 

[150] 


$5.]  HYGIENE    IN   GENERAL 

To  the  door  of  the  hurry  habit  may  also  he  use  of  Fiesh 
laid  the  excessive  use  of  flesh  foods.  Car-  °° 
nivorous  animals  bolt  their  food.  Fragivor- 
ous  animalSj  to  which  class  the  human  race 
properly  belongs,  eat  slowly.  But  when, 
through  the  perversions  of  civilized  life,  fru- 
givorous  man  is  forced  to  eat  as  fast  as  the 
carnivores,  he  instinctively  adopts  a  similar 
diet.  As  someone  has  expressed  it  '^when  we 
eat  as  fast  as  a  dog,  we  naturally  crave  the 
food  of  a  dog. ' '  Our  apelike  progenitors  had 
few,  if  any,  flesh  foods  and  only  those  which 
they  could  catch  with  the  hand  and  eat  raw. 
Our  eliminating  organs,  the  liver  and  the  kid- 
neys, have  been  framed  to  meet  the  demands 
of  man's  natural  diet,  but  not  adapted  to 
handle  the  diet  of  civilized  men  in  the  ex- 
cessive use  of  flesh  foods  and  the  use  of  al- 
cohol. These  organs  are,  fortunately  or  un- 
fortunately, provided  with  a  large  factor  of 
safety  and  can  stand  a  great  deal  of  abuse, 
but  the  cumulative  effect  of  this  abuse,  es- 
pecially when  combined  with  an  unhygienic  life 
in  general,  sooner  or  later  leads  to  disaster. 
Our  tastes  have  also  been  perverted.  The  Misled 
appetite  is  very  likely  to  be  innocently  mis- 
led by  the  delicacies  which  civilization  has 

[  151 J 


HOW   TO   LIVE  [CH.  V. 

invented,  as  well  as  by  the  tricks  of  cooking, 
seasoning,  and  preparing.  For  this  reason, 
we  can  not  trust,  as  thoroughly  as  we  would 
like,  the  ordinary  leadings  of  taste.  The  solu- 
tion of  this  problem  of  nutrition,  like  the  solu- 
tion of  the  housing  problem,  must  be  sought 
by  retaining  the  advantageous  food  customs 
which  we  now  find  about  us  and  substituting 
scientific  customs  for  the  disadvantageous 
ones. 
Other  Evils  of      It  would  bc  impossiblc  to  enumerate  all  the 

Civilization  .  ..  n      •     •t        i'  I'li  ^  ij. 

inventions  oi  civilization  which  have  brought 
us  difficult  problems  of  individual  hygiene. 
We  shall  name  only  a  few  more.  The  inven- 
tion of  chairs,  though  adding  to  human  conve- 
nience, has  tended  to  produce  wrong  posture, 
from  which  spinal,  nervous  and  digestive  dis- 
turbances follow.  The  invention  of  the  alpha- 
bet and  of  printing  has  made  possible  the  accu- 
mulation of  knowledge,  but  has  promoted  eye- 
strain with  a  great  train  of  attendant  evils. 
The  device  of  division  of  labor  has  created 
much  wealth,  but  destroyed  the  normal  balance 
of  mental  and  physical  work,  recreation  and 
rest.  From  this  follow  occupational  dis- 
eases of  overstrain,  bad  posture,  industrial 
poisons,  and  a  craving  for  narcotics.    A  com- 

[  152  1 


$5.]  HYGIENE    IN    GENERAL 

bination  of  conditions  has  lessened  the  oppor- 
tunities for  prompt  discharge  of  the  body 
waste,  and  so  led  to  dulling  of  the  reflex  which 
promotes  defecation.  We  are  only  just  be- 
ginning to  realize  how  serious  are  the  con- 
sequences. 
We  have  described  many  of  the  unhygienic  "Remedies" 

*^  ^  that  are  Worse 

practises  common  to-day  as  direct  results  oi  than  the  evUs 
upsetting  Nature's  equilibrium.  Others  are 
indirect  results.  These  latter  practises  may 
be  described  as  attempts  to  remedy  the  evils 
of  the  former,  the  *^ remedies,"  however,  be- 
ing often  worse  than  the  diseases.  Much  of 
our  drugging,  some  of  our  wrong  food  habits 
and  not  a  little  of  our  immorality  are  simply 
crude  and  unscientific  attempts  to  compensate 
for  disturbances  or  deviations  from  a  normal 
life.  We  wake  ourselves  up,  as  it  were,  with 
caffein,  move  our  bowels  with  a  cathartic,  in- 
duce an  appetite  with  a  cocktail,  seek  rest 
from  the  day's  fatigue  and  worries  in  nico- 
tin,  and  put  ourselves  to  sleep  with  an  opiate. 
In  these  practises  we  are  evidently  trying 
in  wrong  ways  to  compensate  respectively 
for  insufficient  sleep,  insufficient  peristalsis, 
indigestion,  overfatigue,  and  insomnia — evils 
due,   as   previously   explained,   to   upsetting 

[153] 


HOW   TO   LIVE  [cH.  V. 

Nature 's  balance,  between  work,  play, '  rest 
and  sleep. 

So  also  our  overeating  is  largely  an  un- 
scientific effort  to  compensate  for  overcon- 
centration  of  diet, — that  is,  an  effort  to  get 
bulk.  Again,  too  much  protein  is  in  large 
measure  due  to  the  need  of  compensating  for 
rapid  eating,  for  as  has  been  remarked,  pro- 
tein is  the  one  kind  of  food  which  can  be  eaten 
fast  with  impunity. 

Again,  a  large  part  of  our  moral  derelictions 
is  due  to  an  unbalanced  life  from  which  amuse- 
ments are  largely  omitted.  The  *^bad^'  boy 
in  the  city  streets  is  usually  following  his  in- 
stinct for  amusement,  of  which  the  lack  of 
playgrounds  has  deprived  him.  Dissipations 
of  many  kinds  are  explained  in  a  similar  way. 
It  is  largely  because  workmen  are  so  often 
drudges  and  lack  normal  recreations  that  they 
seek  amusement  in  the  concentrated  form  they 
find  in  saloons,  gambling  places,  dives  and 
dance  halls. 

Finally  those  economic  and  social  conditions 
of  civilization  which  have  resulted  in  deferring 
marriage  beyond  the  best  physiological  age, 
lie  behind  prostitution  and  its  terrible  train  of 
consequences  including  the  venereal  diseases. 

[  154  ] 


5  5.]  HYGIENE    IN    GENERAL 

The  worst  of  it  is  that  these  wrong  reme- 
dies, instead  of  helping,  aggravate  the  dis- 
ease. They  become  part  of  a  vicious  circle, 
which  continues  in  an  endless  round. 

The  combined  effects  of  all  the  unhygienic  shortened 

Human  Life 

modes  of  living  are  undoubtedly  greatly  to 
shorten  human  life.  Most  other  mammals 
live  about  five  times  the  growing  period.  In 
man,  this  would  mean  that  the  normal  life- 
span should  be  about  a  century  and  a  quarter, 
an  age  which  is  now  reached  only  in  one  case 
out  of  millions. 
Yet  it  would  be  foolish,  even  if  it  were  pos-  no  Return  t» 

,  _  Nature 

sible,  to  attempt  a  complete  ^'return  to  Na- 
ture'' by  abolishing  all  the  ways  and  conven- 
tions of  civilization.  This  would  be  throwing 
away  our  social  inheritance  and  returning  to 
barbarism.  We  must  go  forward,  not  back- 
ward. Just  as  the  cure  for  the  evils  of  De- 
mocracy is  said  to  be  more  Democracy;  so 
the  cure  for  the  evils  of  civilization  must  be 
more  civilization.  The  equilibrium  of  Nature 
having  been  upset  by  civilization,  science,  one 
of  the  great  joroducts  of  civilization,  must  now 
work  out  the  remedies.  Just  as  the  waste  of 
the  soil  which  civilization  has  brought  is  to 
be  compensated  by  that  great  product  of  civ- 

[155] 


HOW   TO   LIVE  [CH.  V. 

ilization,  scientific  agriculture,  so  the  waste 
of  vital  resources  is  to  be  compensated  by 
scientific  hygiene.  The  saving  of  civilization 
depends  on  following  not  those  who  repudi- 
ate it,  like  Thoreau,  but  those  who  make  use 
of  it,  like  Pasteur.  What  the  world  needs 
is  not  to  abolish  houses,  but  to  ventilate  them ; 
not  to  go  naked,  but  to  devise  better  clothes, 
which  have  all  the  advantages  and  none  of  the 
disadvantages  of  those  we  now  wear;  not  to 
return  to  the  diet  of  the  anthropoid  apes,  but 
to  remodel  that  which  we  have;  not  to  give 
up  chairs,  but  to  improve  the  form  of  chairs ; 
not  to  abandon  reading,  but  to  employ  cor- 
rective eyeglasses  and  clear  printing;  not  to 
abrogate  division  of  labor,  but  to  shorten  the 
hours  of  labor  and  provide  wholesome  recre- 
ations and  special  compensating  advantages 
when  needed.  When,  in  future  centuries, 
these  come  to  be  reckoned  among  the  great 
triumphs  of  civilization,  we  may  expect  hu- 
man life  to  be  longer  and  perhaps  stronger 
than  in  any  primitive  state  of  Nature,  just 
as  where  modern  scientific  forestry  has  been 
applied  we  find  longer  lived  and  better  trees 
than  ever  grew  in  Nature's  jungles. 

[156] 


§6.]  HYGIENE    IN   GENERAL 

Section  VI — The  Fields  of  Hygiene 

The  object  of  this  book  is  primarily  to  Pubuc  versus 
instruct  the  individual  as  to  what  he  can  do  Hygiene 
to  nnaintain  his  own  individual  health.  But 
individual  hygiene  is  only  one  particular 
branch  of  hygiene,  and  it  is  well  for  the  indi- 
vidual, partly  out  of  public  spirit,  partly  in 
self-defense,  to  have  some  idea  of  the  other 
important  branches,  namely,  public  hygiene, 
the  hygiene  practised  by  the  health  officer, 
semipublic  hygiene,  the  hygiene  of  schools, 
institutions,  and  industrial  establishments, 
and  race  hygiene  or  eugenics,  the  most  im- 
portant of  all. 

All  these  branches  are  so  closely  related 
that  it  is  impossible  to  mark  any  exact  divid- 
ing-line. But,  in  a  general  way,  there  is  a 
broad  distinction  between  eugenics,  which  is 
the  hygiene  of  future  generations,  and  the 
other  two,  which  relate  to  the  present  genera- 
tion, as  also  between  these  two  themselves. 
Thus  public  hygiene  is  that  which  is  practised 
by  the  government  for  its  citizens,  while  in- 
dividual hygiene  is  that  which  is  practised  by 
the  citizens  for  themselves.  Public  hygiene 
consists  chiefly  in  efforts  by  the  government 

[  157  ] 


HOW   TO   LIVE  [CH.  V. 

to  maintain  a  wholesome  environment  in  which 
to  live,  including  good  outdoor  air — without 
smoke  or  foul  odors — clean  streets,  pure 
water,  good  sewers,  quarantine,  and  legal  reg- 
ulations concerning  houses,  schools,  prisons, 
hospitals,  and  other  public  institutions,  foods 
sold  in  markets,  and  conditions  of  employ- 
ment. It  is  chiefly  useful  in  preventing  acute 
or  infectious  diseases,  such  as  typhoid  fever, 
scarlet  fever,  measles,  whooping-cough,  small- 
pox, yellow  fever,  and  diphtheria,  and  in  pre- 
venting accidents  and  occupational  diseases. 
Individual  hygiene  is  chiefly  useful  in  prevent- 
ing the  chronic  or  degenerative  diseases,  that 
is,  diseases  of  nutrition  and  of  circulation, 
such  as  heart  and  kidney  affections,  nervous 
prostration,  insanity. 

Public  hygiene  has  made  much  progress  dur- 
ing recent  years.  In  consequence,  the  num- 
ber of  deaths  from  the  acute  or  infectious  dis- 
eases has  been  greatly  diminished.  Health 
officers  are  beginning  to  demonstrate  the 
truth  of  Pasteur  ^s  words,  '*It  is  within  the 
power  of  man  to  rid  himself  of  every  parasitic 
disease. '  ^ 

It  is  this  work  which  has  reduced  the  gen- 
eral   death-rate   in   civilized    countries    and 

[158] 


$6.]  HYGIENE    IN   GENERAL 

sometimes  cut  it  in  two,  as  at  Panama.  The 
United  States  Public  Health  Service,  on  in- 
vitation of  the  Peruvian  Government,  recently 
cut  the  death-rate  in  two  in  one  of  Peru's 
disease-ridden  cities. 

Individual  hygiene,  on  the  other  hand,  has 
been  greatly  neglected,  especially  in  the 
United  States,  and,  doubtless  largely  as  a 
consequence,  the  death-rates  from  the  chronic 
or  degenerative  diseases  are  increasing  rap- 
idly. A  further  consequence  is  that,  in  the 
United  States,  while  the  death-rate  in  the 
early  years  of  life  (when  infectious  diseases 
do  most  of  the  killing)  has  been  decreasing, 
the  death-rate  in  later  life  (when  the  chronic 
diseases  do  most  of  the  killing)  is  increasing. 
In  Sweden,  on  the  other  hand,  where  indi- 
vidual hygiene  is  more  generally  applied, 
the  death-rate  is  declining  at  all  times  of 
life.  (See  ^' Signs  of  Increase  of  the  Degen- 
erative Diseases,''  Supplementaky  Notes.) 

Both  public  and  individual  hygiene  are  be- 
ing invoked  in  the  fight  against  tuberculo- 
sis, a  disease  at  once  infectious  and  chronic, 
due  to  germs  and  to  wrong  methods  of  living. 

No  matter  how  thoroughly  an  individual  cooperation 

Necessary 

attempts  to  care  for  his  own  health,  he  will 

[159] 


HOW   TO   LIVE  [CH.  V. 

find  it  almost  impossible  to  avoid  infections, 
at  times,  without  the  organized  help  of  the 
community  in  which  he  lives.  A  man  may 
do  his  best  to  keep  his  windows  open,  to 
breathe  deeply,  to  eat  hygienically,  to  hold 
his  activities  within  the  limits  of  overfatigue, 
to  screen  his  house  against  flies  and  leave  no 
tin  cans  about  his  kitchen  door  to  breed  mos- 
quitoes ;  but  if  the  city  in  which  he  lives  has 
no  good  air  for  him  to  breathe,  if  his  city's 
water  supply  is  contaminated,  if  neighboring 
malarial  swamps  are  not  drained  or  covered 
with  oil,  if  flies  alight  on  the  food  before  it 
comes  to  his  own  house,  if  the  food  contains 
disease  germs  or  dangerous  preservatives,  or 
if  his  next-door  neighbor  visits  him  and  leaves 
infection  behind  him,  mere  personal  defenses 
will  hardly  be  adequate. 

Even  in  so  private  a  matter  as  moving  the 
bowels,  sometimes  the  fault  lies  partly  with 
circumstances  beyond  the  control  of  the  in- 
dividual. Unfortunately  in  most  of  our  cities 
and  small  towns  ^  *  Comfort  Stations ' '  are  rare 
or  unknown,  and  when  they  are  available  they 
are  often  in  such  an  insanitary  condition  as 
to  be  a  source  of  danger  through  the  spread 
of  communicable  disease.    Constipation,  as  we 

[160] 


$6]  HYGIENE   IN   GENERAL 

have  seen,  is  a  far  more  serious  matter  than 
it  is  sometimes  thought  to  be. 

It  is  therefore  incumbent  on  the  individual 
to  contribute  his  share  to  the  hygienic  work 
of  society  as  a  whole,  in  particular  to  take  an 
active  interest  in  health  legislation  and  ad- 
ministration. A  man  can  not  live  to  the  best 
advantage  in  a  life  isolated  from  all  social 
obligations,  any  more  than  could  Eobinson 
Crusoe,  who  was  unable  to  launch  his  canoe 
in  the  ocean,  after  he  had  been  at  great  pains 
to  construct  it,  because  he  had  no  one  to  help 
him.  Each  man  should  take  part  in  the  great 
social  hygienic  struggle,  if  he  is  to  reap  the 
highest  rewards  in  his  own  personal  hygienic 
struggle.  And  he  can  do  a  great  deal  if  he 
will  be  patient  and  persistent.  If,  for  instance, 
he  would  always  insist  on  suitable  air  condi- 
tions in  public  buildings,  electric  cars,  thea- 
ters, and  churches,  and  encourage  others  to 
do  so,  it  would  not  take  long  to  make  air 
reform  general. 

In  fact,  it  is  the  common  public,  constituting  The 

'  ^  i       1      •  Cons  imer  s 

the  consumer,  who  has  it  in  his  power  to  brmg  Duty 
about  most  of  the  necessary  reforms  in  pub- 
lic hygiene.    When  the  consumer  really  val- 
ues hygienic  environment,  the  producer  will 

[  161  ] 


HOW   TO   LIVE  [CH.  V. 

supply  it.  The  great  improvement  in  recent 
years  in  drinking  water  was  brought  about 
through  the  appreciation,  by  the  consumer,  of 
the  danger  from  impure  water.  His  com- 
plaints produced  the  change.  Hotels  found  it 
profitable  to  provide  and  advertise  pure  water. 
So  also  the  education  of  the  public  as  to  the 
dangers  of  a  common  public  drinking  cup  led 
to  the  invention  of  bubbling  fountains  and 
cheap  individual  cups  and  to  the  introduction 
of  these  conveniences  in  railway  stations  and 
other  public  places. 

We  need  to  concern  ourselves  particularly 
with  the  character  of  our  public  water  supply, 
air  supply  and  food  supply,  the  number  of 
bacteria  in  milk,  the  fitness  for  human  con- 
sumption of  the  meat,  fowl,  fish,  and  shell- 
fish sold  in  the  public  markets,  and  the  use  of 
adulterants  and  preservatives  in  canned  and 
bottled  goods. 
Quacks  and  Quacks  aud  quackery  should  be  vigorously 

fought  by  laymen  as  well  as  physicians. 
Quacks  live  by  lying  and  misleading  adver- 
tisements. Every  one  should  cooperate  to  en- 
courage the  movement  by  which  newspapers 
and  magazines  are  giving  up  quack  and  im- 
moral advertisements  and  the  advertisements 

r  162 1 


Quackery 


$6.]  HYGIENE    IN   GENERAL 

of  alcoholic  beverages.  Especially  should  we 
refuse  to  patronize  the  quack  advertiser. 
T\Tien  no  one  is  deceived  by  him,  he  will  cease 
to  advertise.  A  more  immediate  method  is 
to  change  from  the  newspaper  containing 
such  advertising  to  one  which  does  not.  We 
should  also  appeal  to  the  editors  to  reform 
their  advertising,  as  many  of  them  are  now 
doing. 

Vaccination   is    now   a   known   preventive  vaccination 
against  smallpox,  typhoid  fever,  and  other 
germ  maladies.    Its  use  should  be  advocated 
and  the  ignorant  prejudice  against  it  should 
be  overcome. 

Last  but  not  least,  the  individual  should  co-  sociai  evu 
operate  in  the  great  movement  against  the 
social  evil. 

As  soon  as  an  individual  becomes  interested 
in  caring  for  his  own  health  and  for  the  health 
of  his  family,  his  interest  will  not  cease  at 
individual  hygiene;  he  will  wish  to  improve 
the  efficiency  of  the  public  health  service  by 
r  increased  appropriations,  improved  equipment 
and  personnel;  and  to  cooperate  ^vith  the 
health  officer. 

Eace  hygiene  or  eugenics,  which  has  been  Eugenics 
mentioned  as  the  third  and  most  important 

[163] 


HOW   TO   LIVE  [CH.  V. 

branch  of  hygiene,  aims  to  conserve  the  health 
of  future  generations,  through  the  action  of 
those  now  living.  Hygiene  (individual  and 
public)  teaches  us  how  to  create  for  ourselves 
healthful  conditions  of  living,  but  on  every 
side  we  see  evidences  of  the  fact  that  we 
cannot  entirely  control  conditions  of  health 
through  hygiene  only.  Not  all  maladies  by 
any  means  can  be  attributed  to  unnatural  or 
unhygienic  conditions  of  living.  It  is  true 
that  if  followed  out  faithfully,  the  rules  of 
hygiene  will  enable  a  man  to  live  out  his  maxi- 
mum natural  life-span,  with  the  maximum  of 
well-being,  and  to  run  no  risk  of  allowing  any 
inherent  weakness  to  be  brought  out.  But 
some  persons,  even  if  they  followed  what  is 
very  nearly  the  normal  code  for  the  human 
being,  would  scarcely  be  able  to  avoid  dire 
physical  and  mental  fates.  In  short,  we  find 
that  besides  the  hygienic  factor  in  life  which 
we  may  call  environment,  there  is  something 
else  on  which  the  health  of  the  individual  de- 
pends. This  something  else  is  heredity,  or 
*Hhe  nature  of  the  breed.''  Back  of  all  the 
individual  can  do  by  hygiene  lies  his  inheri- 
tance. To  change  this  the  individual  can  do 
nothing,  but  the  parents  of  the  individual  can 

[  164  ] 


$6.]  HYGIENE   IN   GENERAL 

affect  his  inheritance,  and  we  as  parents  can 
affect  the  inheritance  of  our  offspring. 

First,  we  can  carry  through  life  uninjured  Trustees  of  the 
the  essential  germ  plasm  which  has  been  en-  cerm-piasm 
trusted  to  our  care.  "We  should  never  forget 
that  this  germ  plasm,  which  we  receive  and 
transmit,  really  belongs,  not  to  us,  but  to  the 
race;  and  that  we  have  no  right,  through  al- 
coholic or  other  unhygienic  practises,  to  dam- 
age it ;  but  that,  on  the  contrary,  we  are  under 
the  most  solemn  obligation  to  keep  it  up  to  the 
highest  level  within  our  power.  We  are  the 
trustees  of  the  racial  germ  plasm  that  we 
carry. 

Second,  we  can  affect  the  life  of  our  off-  v/ise 

.  .  .  .        Combinations 

spring  by  our  choice  m  marriage.  The  basis  ^f^gts""'"^' 
of  the  development  of  desirable  or  undesir- 
able tendencies  or  traits  lies,  of  course,  in  the 
mating  from  which  the  individual  springs.  On 
the  kind  of  combinations  of  germinal  traits 
that  are  made  by  marriage  depends  whether 
or  not  undesirable  traits  shall  reappear  in  the 
offspring.  For  instance,  a  man  may  inherit 
a  defect  from  his  father  because  his  father 
married  a  certain  type  of  woman.  Had  the 
father  selected  a  different  type,  the  children 
might  not  have  inherited  the  father's  defect. 

[165  1 


HOW   TO   LIVE  [cH.  V. 

The  importance  of  clioice  in  marriage  results 
from  certain  laws  of  inheritance,  which  make 
it  clear  that  by  proper  combinations  of  indi- 
viduals certain  bad  traits  may  be  entirely 
**bred  out." 
Choice  in  As  soon  as  men  and  women  acquire  the 

knowledge  that  their  choices  in  marriage 
largely  determine  whether  or  not  their  physi- 
cal and  mental  faults  and  virtues  will  reappear 
in  children,  they  feel  ai  sacred  responsibility  in 
that  act  of  choosing.  A  little  conscious  knowl- 
edge of  what  kind  of  combinations  of  traits 
bring  about  their  reappearance  in  offspring 
can  not  help  but  modify  a  person  ^s  taste,  and 
thus  automatically  direct  the  choice  of  a  mate, 
which  choice  will  still  be,  and  rightfully,  an 
instinctive  one.  Upon  the  wisdom  with  which 
choices  in  marriage  are  now  made  depends  in 
large  degree  the  health  and  efficiency  of  all 
the  individuals  who  will  constitute  society  in 
the  coming  generations.  As  the  science  of 
eugenics  gathers  a  greater  wealth  of  evidence 
and  subjects  it  to  vigorous  analysis,  its  ability 
to  guide  the  race  to  higher  levels  will  become 
more  positive  and  far-reaching.  This  can  be 
done  without  surrendering  the  general  princi- 
ple of  individual  freedom.    It  will  not  reduce 

[166] 


$6]  HYGIENE    IN    GENEEAL 

but  increase  the  number  of  natural  love-mar- 
riages. The  errors  of  crude  and  superficial 
or  overenthusiastic  eugenists  should  not  ob- 
scure the  enormous  possibilities  of  the  science 
for  the  human  race.  Eugenic  knowledge  is, 
therefore,  not  only  a  personal  advantage  but 
a  social  necessity. 

For  society  as  a  whole,  a  thoroughgoing 
eugenic  program  must  include : 

(1)  The  prevention  of  reproduction  by  the  sociai  Progress 
markedly  unfit,  such  as  the  feeble-minded,  by 
sterilization  of  the  most  unfit  and  by  segrega- 
ting the  remainder  in  public  institutions. 

(2)  The  enactment  of  wise  marriage  laws. 

(3)  The  development  of  an  enlightened  sen- 
timent against  improper  marriages  and  the 
putting  at  the  disposal  of  individuals  contem- 
plating marriage  the  data  accumulated  and 
principles  worked  out  by  eugenic  students. 
The  Eugenics  Eecord  Office  of  Cold  Spring 
Harbor,  Long  Island,  N.  Y.,  is  now  engaged 
in  collecting  such  material. 

For  us  of  the  present  generation,  hygiene 
is  of  immediate  concern ;  but  if  we  are  to  build 
for  future  generations,  hygiene  must  give  way 
to,  or  grow  into,  eugenics.  The  accomplish- 
ment of  a  true  eugenic  program  will  be  the 

[  167  ] 


HOW   TO   LIVE  [CH.  V. 

crowning  work  of  the  health  movement  and 
the  grandest  service  of  science  to  the  human 
race.  (For  further  comments  on  this  subject 
see  '* Eugenics"  in  Supplementaby  Notes.) 


SUPPLEMENTARY   NOTES    ON 
SPECIAL    SUBJECTS 


[169] 


SECTION  I 
NOTES  ON  FOOD 

It  will  help  to  balance  the  ration  and  to  Balancing 
avoid  an  excess  of  protein  and  also  to  avoid  a 
deficiency  of  either  fat  or  carbohydrate,  if  we 
take  a  bird's-eye  view  of  the  various  common 
foods  in  respect  to  the  protein,  fat  and  carbo- 
hydrate they  contain.  For  this  purpose  the 
following  table  has  been  constructed. 

COMMON  FOODS  CLASSIFIED 


Poor  in 

Fat. 

Rich  in 

Fat. 

Very  rich  in 
Fat. 

Very  high  in 
Protein 

White  of  Eggs 
Cod  Fish 
Lean  Beef 
Chicken 
Veal 

High  in 
Protein 

SheU-flsh 
Skim  Milk 
Lentils 
Peas 
Beans 

]Most  F'-'sh 
ZSIost  Meats 
]Most  Fowl 
Whole  Egg 
Cheese 

Moderate  or 
Deficient  in 
Protein 

Most 

Vegetables 
Bread 
Potatoes 
Fmits 
Sugar 

Peanuts 
Milk 

Cream  Soups 
Most  Pies 
Doughnuts 

Fat  Meats 
Yolk  of  Eggs 
Most  Nuts 
Cream 
Butter 

Common 

Foods 

Classified 


[171] 


HOW   TO   LIVE  [$i. 

The  foods  given  in  the  uppermost  compart- 
ment are  those  ''very  high''  in  protein  (above 
40  per  cent,  of  their  total  calories,  or  food 
value,  being  protein).  Those  in  the  two  com- 
partments next  below  are  merely  ''high''  in 
protein  (20  to  40  per  cent.),  while  the  lowest 
three  compartments  contain  those  "moderate 
or  deficient"  in  protein  (zero  to  20  per  cent.). 

The  compartment  farthest  to  the  right  con- 
tains a  list  of  those  foods  "very  rich  in  fat." 
The  two  compartments  next  to  the  left  con- 
tain those  "rich  in  fat,"  and  the  three  com- 
partments to  the  extreme  left  contain  those 
"poor  in  fat." 

With  reference  to  carbohydrates  (starch  or 
sugar),  we  can  say  that  the  foods  in  the  lower 
left  compartment  are  very  rich  in  carbohy- 
drate. Those  in  the  two  neighboring  compart- 
ments (the  one  beginning  "shell-fish"  and  the 
one  beginning  "peanuts")  are  moderate,  and 
those  in  the  remaining  compartments  are  those 
poorest  in  carbohydrate. 

Thus,  practically,  the  nearer  the  name  of 
any  food  is  to  the  upper  corner  of  this  tri- 
angular table,  the  more  protein  that  food 
contains;  the  nearer  it  is  to  the  right  hand 
corner,  the  more  fat ;  and  the  nearer  to  the  re- 

[172] 


Ml      NOTES  ON  FOOD 

maining  corner  (lower  left),  the  more  carbo- 
hydrate (starch  and  sugar). 

An  ideal  proportion  of  the  three  food  ele-  ideai  Food 
ments  is  to  be  had  only  in  the  middle  com-  ^^°p°^^°°^ 
partment  of  the  lowest  row.  But  it  is  by 
no  means  necessary  or  advisable  to  confine 
one's  diet  to  the  few  foods  which  happen  to 
fall  in  that  compartment,  provided  foods 
chosen  from  other  compartments  balance  each 
other.  Thus,  fruit  and  nuts  balance  each 
other,  the  one  being  at  the  left  and  the  other 
at  the  right  of  the  ideal  compartment.  In 
the  same  way,  potatoes  and  cream  balance 
each  other,  as  do  bread  and  butter.  Instinc- 
tively these  combinations  have  been  chosen, 
especially  bread  and  butter.  This  combina- 
tion is,  however,  slightly  too  low  in  protein, 
and  a  better  balance  is  obtained  by  adding  a 
little  from  the  compartment  vertically  above 
the  ideal.  In  this  way  we  obtain  the  familiar 
meat-,  egg-,  or  cheese-sandwich,  constituting 
of  itself  a  fairly  well-balanced  meal. 

In  short,  in  order  to  maintain  a  diet  correct 
as  to  protein,  it  is  only  necessary  to  make  our 
main  choices  from  the  lowest  row  and,  in  case 
the  foods  so  chosen  are  near  the  bottom,  to 
supplement  these  by  a  moderate  use  from  the 

[173] 


HOW   TO   LIVE  [$i. 

row  above  and  a  still  more  sparing  use  of  those 
in  the  top  compartment. 

The  following  more  detailed  and  specific 
table  of  food  values  will  prove  helpful  to  those 
who  desire  intelligently  to  balance  their  diet 
or  to  provide  balanced  menus  for  their  fami- 
lies. A  very  little  attention  to  this  subject 
will  enable  one  to  acquire  sufficient  knowledge 
of  dietetic  needs  to  successfully  govern  the 
diet  in  a  general  way  without  weighing  or 
measuring  the  food.  In  the  following  table 
the  number  of  calories  available  in  ordinary 
food  portions  is  stated.  Such  a  table  should 
not,  of  course,  be  memorized,  but  an  occa- 
sional reference  to  it  will  enable  one  soon  to 
acquire  a  working  knowledge  of  the  food 
values  of  the  main  articles  in  the  dietary. 


[174] 


$1.] 


NOTES    ON   FOOD 


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[175] 


HOW   TO   LIVE 


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[176] 


$1.] 


NOTES    ON   FOOD 


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****        *        **      **      ** 
[177] 


HOW   TO   LIVE 


[$i. 


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M.] 


NOTES    ON   FOOD 


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[179] 


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$1.] 


NOTES    ON   FOOD 


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[181] 


HOW   TO   LIVE 


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[182] 


$1.] 


NOTES    ON   FOOD 


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[183] 


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HOW   TO   LIVE 


[M- 


Cost  of  Ready 
to  Serve  Foods 


The  following  table,  adapted  from  one  com- 
piled by  Gephart  and  Lnsk  (''Analysis  and 
Cost  of  Keady  to  Serve  Foods"),  shows  in 
convenient  form  the  relative  energy  values 
and  cost  of  the  more  commonly  used  articles 
of  food. 

A  brief  glance  at  this  table  will  show  how 
easily  one  might  slowly  starve  on  very  expen- 
sive food,  and  yet  how  easily  the  energy  food 
needed  can  be  secured  at  a  very  low  cost. 

It  would,  of  course,  be  a  great  mistake  to 
regulate  the  diet  solely  with  regard  to  fuel 
value.  Digestibility,  as  well  as  protein,  min- 
eral and  vitamin  requirements,  must  also  be 
considered.  Nevertheless,  the  main  require- 
ment is  for  fuel,  and  this,  as  the  table  shows, 
can  be  secured  at  a  surprizingly  low  cost. 


Name  of  Food. 


Napoleon 

Crullers 

Cabinet  pudding  and  vanilla  sauce. . . . 

Cocoanut  pie 

*A — Roast  beef  sandwich  with  roll 

Bath  buns 

Bread  custard  pudding 

Pineapple  pie 

Com  muffins 

Apple  pie 

New    England   pudding   with   vaniUa 
sauce 


No.  of 
Calories 

in  One 
Order.  § 


418.6 

416.6 

416.6 

357 

357 

357 

357 

357 

357 

357 

312.5 


Cost  of 

One 
Order, 
"Quick 
Lunch" 
Restau- 
rant. 


1.05 
.05 
,05 
.05 
.05 
.05 
.05 
.05 
.05 
.05 

.05 


§1.] 


NOTES    ON   FOOD 


Name  of  Food- 


Chocolate  spiced  cakes 

Walnut  layer  cake  with  marshmallow 

icing 

Milk  crackers 

Bread  pudding  with  vanilla  sauce 

Pumpkin  pie 

A — Lamb  croquettes  and  mashed  potatoes. 

Coffee  cake 

Rhubarb  pie 

A — German  meat  cakes  and  French  fried 

potatoes 

Old-fashioned  molasses  cake 

Lemon  pie 

*A — ^Vienna  roast  with  French  fried  potatoes. 

Butter  cakes 

Minced  ham  sandwich 

Pork  and  Boston  beans 

Commeal  cakes  with  maple  cane  sirup. . 

A — Ham  croquettes 

Cold  rice  pudding 

Ham  sandwich  with  roll 

Banana  layer  cake 

*A — Creamed  chipped  beef  on  toast 

Cocoa 

*A — Roast  beef  cutlet  with  tomato  sauce .  .  . 
*A — German    meat    cakes    with   lyonnaise 

potatoes 

*A — Swiss  cheese  sandwich 

*  — Boston  baked  beans 

A — Vienna  roast,  spaghetti  and^potatoes .  . . 

Chocolate  cornstarch  with  cream 

Wheat  cakes  with  maple  cane  sirup. .  .  . 

Milk  crackers  and  milk 

*A — American  cheese  sandwich 

*  — New  York  baked  beans 

Hot  com  bread 

*A — Country  sausage 

Indian  pudding  with  maple  sauce 

*A — ^Minced  tongue  sandwich  with  tea  bis- 
cuits   

Cream  roll 

A — ^Beef    cakes    with    brown    gravy    and 
macaroni 

*  — ^New  York  beans,  on  the  side 

Graham  crackers 

A — Broiled  ham 

A — Roast  beef  hash,  browned 

Oyster  pie 

*A — Minced  chicken  sandwich 


Cost  of 

No.  of 

Calories 

in  One 

Order. 

One 

Order, 

"Quick 

Limch" 

Restau- 

rant. 

312.5 

SO.  05 

312.5 

.05 

312.5 

.05 

312.5 

.05 

312.5 

.05 

833.3 

.15 

277.7 

.05 

277.7 

.05 

833.3 

.15 

277.7 

.05 

277.7 

.05 

833.3 

.15 

277.7 

.05 

277.7 

.05 

8.33.3 

.15 

500 

.10 

500 

.10 

277.7 

.05 

250 

.05 

250 

.05 

833.3 

.15 

250 

.05 

833.3 

.15 

833.3 

.15 

250 

.05 

500 

.10 

625 

.15 

227.2 

.05 

500 

.10 

500 

.10 

227.2 

.05 

500 

.10 

416.6 

.10 

227.2 

.05 

227.2 

.05 

227.2 

.05 

227.2 

.05 

625 

.15 

227.2 

.05 

227.2 

.05 

833.3 

.20 

625 

.15 

625 

.15 

227.2 

.05 

HOW   TO   LIYE 


[§i. 


Name  of  Food. 


No.  of 

Calories 

in  One 

Order. 


Cost  of 

One 
Order, 
"Quick 
Limch" 
Restau- 
rant. 


Apple  tapioca  pudding 

Potato  salad 

Chocolate  layer  cake 

*A — Breaded  veal  cutlet  and  tomato  sauce . . 

Egg  plant  fried  in  butter 

Buckwheat  cakes  with  maple  cane  sirup. 
A — Roast  beef  croquettes  with  macaroni .  .  . 
A — Fried  bacon  with  French  fried  potatoes. 

A — Sardine  sandwich 

*A — Minced  ham  sandwich  with  olives.  ..... 

*A — Ham  and  New  York  Beans 

Vanilla  cornstarch  with  cream 

*A — Roast  beef  cutlet  and  mashed  potatoes . 

A — Lamb  cutlet  and  mashed  potatoes 

Cocoanut  cake 

Cream  cheese  walnut  sandwich 

*   — New  York  baked  beans  with  tomato 

sauce 

A — Ham  and  Boston  beans 

A — Liver    and    onions    with    French   fried 

potatoes 

*A — Beef  stew 

*A — Pork  and  New  York  beans 

*A — Ham  sandwich 

Rice  croquette  with  bacon 

Baked  apple  with  cream 

A — Frankfurters  and  potato  salad 

* — Baked  beans  with  macaroni 

Cup   of  coffee    (containing   cream  and 

sugar) 

A — Mince  pie 

*A — Lamb  stew 

*A — Broiled    salt    mackerel    with    mashed 

potatoes . .  

Cherry  pie 

Pound  cake 

A — Chicken  cutlet  and  mashed  potatoes .  . . 

*A — Shredded  wheat  and  milk 

Cream  tapioca  pudding 

Soda  crackers  and  milk 

Strawberry  pie 

Chocolate  eclair 

*A — Baked  lamb  pie  (individual) 

*A — Corned  beef  sandwich 

A — Broiled  bacon 

Rice  cakes  with  maple  cane  sirup 

A — Cold  ham 

A — Roast  beef  croquettes  and  spaghetti. . .  . 
*A — Chipped  beef  and  scrambled  egg. ...... 


227.2 

416.6 

208.3 

833.3 

625 

417.6 

625 

833.3 

208.3 

208.3 

625 

208.3 

625 

625 

208.3 

208.3 

416.6 
625 

833.3 

625 

625 

192.3 

625 

416.6 

625 

625 

192.3 
417.6 
625 

833.3 

357 

357 

625 

357 

192.3 

357 

357 

192.3 

625 

192.3 

833.3 

625 

500 

500 

833.3 


.05 
.10 
.05 
.20 
.15 
.10 
.15 
.20 
.05 
.05 
.15 
.05 
.15 
.15 
.05 
.05 

.10 
.15 

.20 
.15 
.15 
.05 
.15 
.10 
.15 
.15 

.05 
.10 
.15 

.20 
.10 
.10 
.20 
.10 
.05 
.10 
.10 
.05 
.15 
,05 
,20 
,15 
,15 
,15 
,20 


§1.] 


NOTES    ON   FOOD 


Name  of  Food. 


No.  of 

Calories 

in  One 

Order. 


Cost  of 

One 
Order, 
"Quick 
Lunch ' ' 
Restau- 
rant. 


A — Minced  ham  with  scrambled  eggs 

Peach  pie 

A — Baked  macaroni  and  cheese 

Huckleberry  pie 

French  toast  -with  maple  cane  sirup. .  .  . 

*A — Corned  beef  and  New  York  beans 

Blackberry  pie 

*A — Ycdd  pot  pie  with  dumplings 

*A — Creamed  codfish  on  toast 

A — Vienna  roast  with  stewed  tomatoes .... 

*A — Tomato  omelet 

A — Small  oyster  fry 

Hot  rice  with  cream 

A — Plain  oyster  fry  with  bacon 

*A — Hambin-ger  steak 

A — Corned  beef  hash,  browned  in  pan 

A — Corned  beef  hash,  steamed 

Cream 

*A — Chicken  wings  on  toast 

A — Country    sausage    and    French    fried 

potatoes 

*A — Corned  beef  and  Boston  beans 

*A — Two  fried  eggs 

*A — Hara  omelet 

*A — Plain  omelet 

*A — Fried  Uver  and  mashed  potatoes 

*A — Creamed  chipped  beef 

A — Large  oyster  fry 

Apple  fritters  with  fruit  sauce 

A — Fish  cakes  with  tomato  sauce 

French  fried  potatoes,  extra  order 

Chocolate    cornstarch    with    whipped 

cream 

Shredded  wheat  and  cream 

A — Chicken   croquette   and   French  fried 

potatoes 

*A — Corned  beef  hash  with  poached  egg .... 

*A — Ham  and  eggs 

A — Ham  and  potato  salad 

*A — Baked  shad  and  dressing 

*A — Hamburger  steak  with  Spanish  sauce. . . 

Charlotte  russe 

*A — Creamed  eggs  on  toast 

A — Bacon  and  eggs 

Strawberry    fruit    jelly    with    whipped 

cream 

*A — Buckwheat  cakes  with  coimtry  sausage. 

A — Oyster  sandwich .  , 

*A — Chicken  giblets  on  toast 

'^  [TsT] 


833.3 

357 

357 

357 

625 

500 

357 

500 

500 

500 

625 

625 

500 

625 

625 

500 

500 

500 

625 

500 

500 

500 

625 

500 

500 

500 

833.3 

312.5 

500 

312.5 

156.25 
416.6 

500 

625 

833.3 

625 

625 

625 

156.25 

625 

833.3 

156.25 
625 
312.5 
625 


SO. 


20 
10 
.10 
.10 
.15 
.15 
.10 
.15 
.15 
.15 
.20 
.20 
.15 
.20 
.20 
.15 
.15 
.15 
.20 

.15 
.15 
.15 

.20 
.15 
.15 
.15 
.25 
.10 
.15 
.10 

.05 
.15 

.15 
.20 
.25 
.20 
.20 
.20 
.05 
.20 
.25 

.05 
.20 
.10 
.20 


HOW   TO   LIVE 


[M. 


Name  of  Food. 


No.  of 

Calories 

in  One 

Order. 


Cost  of 

One 
Order, 
"Quick 
Lunch ' ' 
Restau- 
rant. 


Hot  rice  with  butter 

Pimento  olive  cheese  sandwich 

*A — Liver  and  bacon  with  lyonnaise  potatoes 
*A — Corned  beef  hash,  browned,  with  two 

poached  eggs , 

Buttered  toast 

*A — Liver  and  bacon 

*A — Chicken  hash 

A — Two  scrambled  eggs 

*A— Milk 

Apple  sauce  with  whipped  cream 

Hot  rice  with  poached  egg 

*A — Corned  beef  with  potato  salad 

Fish  cakes  with  poached  egg 

*A — Cold  roast  beef 

A — Hot  rice  with  milk 

*A — Small  steak 

Baked  apple 

Baked  apple  with  ice  cream 

A — Two  lamb  chops 

A — Chicken  salad  sandwich 

*A — Corned     beef    hash,     steamed-t     with 
poached  egg 

•  — ^Boston  beans  on  side 

Tomato  sandwich 

A — Lamb   chops,    breaded,    with   mashed 

potatoes 

*A — ^Maple  flakes  with  milk 

*A — Corned  beef 

*A — Bulgarzoon 

A — Spanish    omelet    with    French    fried 

potatoes 

Baked    apple    custard    with   whipped 

cream 

Boiled  rice,  side  order 

*A — Fried  egg  sandwich 

*A — Onion  omelet 

*A — Baked  weak  flsh  with  dressing 

*A — Sirloin  steak 

Fresh  cooked  oatmeal  with  cream 

*A — Fish  cakes  with  macaroni 

Sliced  bananas  with  cream 

*  — ^Macaroni,  side  order 

*A — Roast    sirloin    of    beef    and    mashed 

potatoes 

A — Tomato  omelet  with  potatoes 

*A — Two  boiled  eggs 

*A — Fish  cakes  with  spaghetti 

*A — ^Macaroni  omelet  and  tomato  sauce .... 

nssl 


312.5 

156.25 

833.3 

833.3 

312.5 

833.3 

416.6 

416.6 

277.7 

147 . 05 

416.6 

416.6 

625 

416.6 

277.7 

833.3 

138.8 

277.7 

833.3 

277.7 

500 

131.57 

131.57 

500 
277.7 
416.6 
131.57 

625 

250 
131.57 
250 
500 
500 
1250 
416.6 
500 
250 
125 

500 
625 
357 
500 
625 


.10 
.05 
.25 

.25 

.10 
.25 
.15 
.15 
.10 
.05 
.15 
.15 
.20 
.15 
.10 
.30 
.05 
.10 
.30 
.10 

.20 
.05 
.05 

.20 
.10 
.15 
.05 

.25 

.10 
.05 
.10 
.20 
.20 
.50 
.15 
.20 
.10 
.05 

.20 
.25 
.15 
.20 
.25 


M-] 


NOTES    ON   FOOD 


Name  of  Food. 


*A — Small  steak  with  onions 

*A — Fish  cake  sandwich 

*A — Egg  salad 

*A — Parsley  omelet 

Green  spUt  pea  soup 

VaniUa  ice  cream 

*A — Tenderloin  steak  with  onions 

*A — Cornflakes  and  milk 

Strawberry  tart 

*A — Tima  fish  salad 

*A — Sirloin  steak  with  onions 

Pineapple    fruit    jelly    with    whipped 

cream 

*A — Cup  custard 

*A — Roast  beef  with  potato  salad 

*A — Tenderloin  steak 

A — Milk  toast 

Strawberry  cornstarch  with  whipped 
cream 

Strawberry  ice  cream 

*A — Clam  chowder 

*  — Chicken  soup 

*A — Crab  meat  salad 

Vegetable  soup 

Stewed  rhubarb 

*A — Creamed  chicken  on  toast 

Strawberries  with  cream 

Strawberry  short  cake 

*A — Chicken  omelet 

*A — Deviled  crab 

SUced  bananas 

*A — Spaghetti  and  cheese 

*A — Fried  ham 

A — Minced  chicken  sandwich  with  lettuce. 

*  — Bean  soup  with  croutons 

♦A — Hot  roast  beef  sandwich 

*A — Club  sandwich 

*A — SUced  chicken  sandwich 

*A — ^Poached  eggs  on  toast 

Strawberries  with  ice  cream 

*  — Cream  of  wheat 

Blackberries  and  cream 

Stewed  com 

*  — Creamed  asparagus  on  toast 

Watermelon 

*  — Tomato  soup  with  rice 

Sliced  pineapple 

Grape  Fruit 

*A — Raw  oysters 

[189] 


Cost  of 

No.  of 

Calories 

in  One 

Order. 

One 

Order, 

"Quick 

Lunch" 

Restau- 

rant. 

833.3 

SO.  35 

227.2 

.10 

500 

.20 

500 

.20 

227.2 

.10 

227.2 

.10 

1250 

.55 

227.2 

.10 

227.2 

.10 

500 

.25 

1250 

.55 

108.69 

.05 

227.2 

.10 

500 

.25 

1250 

.60 

312.5 

.15 

104.16 

.05 

208.3 

.10 

416.6 

.20 

312.5 

.15 

416.6 

.20 

192.3 

.10 

92.59 

.05 

357 

.20 

277.7 

.15 

277.7 

.15 

416.6 

.20 

277.7 

.20 

89.28 

.05 

178.57 

.10 

416.6 

.25 

166.66 

.10 

166.66 

.10 

250 

.15 

416.6 

.25 

156.25 

.10 

500 

.20 

192.3 

.15 

125 

.10 

113.63 

.10 

52.08 

.05 

192.3 

.20 

125 

.15 

73.52 

.10 

35.21 

.05 

78.12 

.15 

55.55 

.15 

HOW   TO   LIVE 


[$i. 


The  Minimal 
Cost  of  Food 


Name  of  Food. 


Sliced  tomatoes  with  lettuce 

— Sliced  tomatoes 

Tomatoes  and  lettuce  with  dressing . 

Cantaloupe 

Champagnet 


No.  of 

Calories 

in  One 

Order. 


50 

30.48 
53.19 
36.23 
357 


Cost  of 

One 
Order, 
"Quick 
Lunch" 
Restau- 
rant. 


50.15 
.10 
.20 
.15 

1.00 


*  Contains  15  per  cent,  or  over  of  heat  in  protein.  A  contains 
the  protein  of  meat,  milk,  eggs  or  cheese. 

t  Not  purchased  in  the  restaurant. 

§  These  values  cover  the  whole  portion  as  served,  including  bread 
and  butter. 

Professor  Grraliam  Lusk  has  very  kindly 
contributed  the  following  comments  and  addi- 
tional table,  derived  from  this  material : 

*^The  above  are  analyses  of  350  different 
samples  of  foods  purchased  over  the  counters 
of  a  company  which  maintains  a  chain  of  res- 
taurants in  New  York  City,  and  obtained  with- 
out knowledge  on  the  part  of  these  restaurants 
that  the  analyses  were  contemplated. 

^  *  One  may  reliably  assume  that  for  the  man 
of  ordinary  size,  who  lives  without  doing  any 
special  muscular  exercise,  the  fuel  require- 
ment of  the  body  each  day  amounts  to  2,500 
calories  of  heat.  Translated  into  common 
terms,  this  is  the  quantity  of  heat  which  would 
be  required  to  raise  about  25  quarts  of  water 
from  the  freezing  to  the  boiling  point.    Miss 

[190] 


$1.]  NOTES    ON   FOOD 

Cauble,  a  special  investigator  of  the  Associa- 
tion for  the  Improvement  of  the  Condition  of 
the  Poor,  kindly  estimated  the  cost  at  whole- 
sale prices  of  the  ingredients  of  different 
portions  sold  in  the  restaurants.  These  are 
given  in  Table  9  beginning  on  page  64  of  the 
pamphlet  from  which  the  above  table  was  de- 
rived. The  data  enable  one  to  construct  a 
new  table  which  gives  the  estimated  wholesale 
cost  of  2,500  calories  in  the  various  familiar 
forms  of  food  sold  in  the  restaurant.  This 
represents  the  minimum  cost  of  fuel  for  the 
support  of  an  adult  during  twenty-four  hours 
without  taking  into  consideration  labor,  fuel 
or  rent  which,  in  the  case  of  the  restaurant, 
must  be  included  in  the  cost  of  the  foods  when 
they  are  eaten.  It  represents  the  minimal  cost 
of  food  in  the  home. 

''It  appears  from  the  table  given  below  that 
the  cost  of  2,500  calories  in  the  wholesale  mar- 
ket varies  from  $.04  in  the  case  of  boiled  rice 
to  $.61  for  shad.  About  half  of  the  dishes  can 
be  obtained  at  wholesale  at  a  price  less  than 
$.25  for  2,500  calories,  or  less  than  a  cent  per 
hundred  calories,  a  cost  which  is  the  standard 
striven  for  in  school  lunches.  The  table  is 
given  on  the  next  page. 

[191] 


HOW   TO   LIVE  Ul. 

ESTIMATED   WHOLESALE    COST    OP   THE   UNCOOKED 

INGREDIENTS  OP  2500   CALORIES   CONTAINED  IN 

STANDARD   FOODS   ARRANGED    ACCORDING 

TO    THEIR    INCREASING    COST. 

AjPPle  tapioca  pudding •       .  $.04 

Rice,  boiled   (side  order)       .       , ♦     .04 

:path  buns 06 

Pie,  apple , 07 

Pie,    rhubarb 08 

Apple,   baked 09 

Pie,  strawberry 09 

Cocoa •    .09 

Crullers 10 

•Fish  cakes  with  tomato  sauce 13 

MufRns,    corn 13 

♦Lamb  croquette  and  mashed  potatoes   ....       *     .14 

•Beans,  Boston  baked 15 

•Beef,  corned 15 

Pie,  lemon 15 

Chicken  wings  on  toast 16 

Napoleon        o....*. 16 

♦Salad,  potato       o» ••     .16 

Toast,  buttered  o ....16 

Cream   roll 17 

♦Beef,    creamed,   chipped,  on   toast 18 

Cakes,    butter 19 

♦Roast,  Vienna,  and  spaghetti  and  potatoes 19 

Pudding,  tapioca,   creamed 20 

Sandwich,  oyster 20 

•Veal  cutlet,  breaded  and  tomato  sauce 20 

•Beef,  corned,  hash  browned  in  pan 21 

•Liver  and  bacon 21 

•Roast,  Vienna,  with  French  fried  potatoes 21 

•Stew,  lamb 21 

•Beans,    New   York,    baked 22 

Cakes,  buckwheat,  with  maple  cane  sirup 22 

Coffee,  cup  of  (contained  cream  and  sugar)       .       .       .     .22 

Pudding,  bread,  with  vanilla  sauce 24 

•Beef,  corned,  hashed,  steamed .25 

Oatmeal,   fresh  cooked,   with  cream 25 

•Stew,    beef 25 

Pie,   oyster 26 

Potatoes,   French  fried,  extra  order 26 

•Sandwich,  ham 26 

•Beef,  creamed,  chipped 27 

•Sandwich,   corned  beef 27 

•Beef,  corned,  hashed,  steamed,  with  poached  egg  .       .     .28 
•Mackerel,  broiled  salt,  with  mashed  potatoes     .       .       .     .28 

Milk         .       .      , .29 

[  192  1 


$1.1  NOTES    ON   FOOD 

ESTIMATED    WHOLES AJLE    COST    OF    THE    UNCOOKED 

INGREDIEXTS   OF  2500   CALORIES   CONTAINED   IN 

STANDARD    FOODS    ARRANGED    ACCORDING 

TO  THEIR  INCREASING  COST  (Continued). 

Pudding,   rice,   cold $.29 

♦R.ice,  hot,  with  poached  egg -29 

Soup,  bean,   with  croutons 29 

•Sandwich,   minced  chicken 30 

Cornstarch,  chocolate,  with  cream 31 

Ice   cream,   strawberry 31 

♦Omelet,  ham 32 

Sandwich,  cream  cheese  walnut 32 

*0melet,  plain 33 

Cornstarch,   vanilla,   with  cream 34 

♦Omelet,  onion 34 

♦Oyster   fry,    small 34 

*E^gs,   fried   (2) 35 

♦Sandwich,  fried  egg ^5 

Sausage,   country 35 

♦Chicken  croquette  and  French  fried  potatoes   .       .       .     .36 

♦Eggs,  creamed,  on  toast 36 

♦Omelet,  parsley- 37 

♦Omelet.   Spanish,  with  French  fried  potatoes     .       .       .     .37 

♦Sandwich,   tomato 39 

♦Eggs,   scrambled    (2) 40 

♦Lamb  chops  (2) 40 

Sandwich,   club 40 

♦Salad,  tuna  fish 41 

Custard 43 

♦Sandwich,   chicken,   sliced 43 

♦Steak,   tenderloin 43 

♦Ham,   fried 44 

♦Sandwich,  roast  beef,  hot 44 

Strawberries  with  cream 44 

Toast,  milk 45 

♦Eggs,  boiled  (2) 47 

♦Omelet,   chicken 47 

♦Sandwich,  minced  chicken  with,  lettuce 49 

♦Eggs,  poached  on  toast  (2) 59 

♦Shad,  baked,  and  dressing 61 

♦These  orders  contained  bread  and  butter,  which  are  fig- 
ured in  the  food  values.  Of  the  orders  containing  bread  the 
fractional  part  of  the  nutritional  energy  of  the  order  from 

this  source  averaged  43.7  per  cent,  of  the  total. 

^^Contemplation  of  these  results  may  be 
made  after  the  housekeeper  has  carefully  gone 

[  193  ] 


HOW   TO   LIVE  [$i. 

through  the  monthly  bills  for  food,  divided  the 
cost  of  the  total  food  by  the  number  of  days 
in  the  month  and  then  divided  this  figure  by 
the  number  of  people  in  the  family,  counting 
children  between  ^ve  and  fifteen  years  of  age 
at  two-thirds  of  an  adult. 

'*It  would  be  interesting  to  know  whether 
the  cost  of  food  for  the  adult  as  determined  in 
this  fashion  was  $.25,  $.50  or  $1.00  per  day. 
Wherever  the  higher  values  are  reached  it  is 
certain  that  extravagant  profits  are  paid  to 
middlemen  or  great  waste  exists  in  the  kitchen. 

**The  theme  might  still  further  be  elabo- 
rated, but  the  essential  data  for  those  inter- 
ested in  food  economics  can  be  obtained  from 
the  table  itself.  Wholesale  prices  are  used  for 
the  reason  that  retail  prices  are  subject  to 
great  variation.  The  fluctuation  of  retail 
prices  does  not  make  it  feasible  to  give  their 
equivalents  for  the  wholesale  list,  but  the  rela- 
tionship can  be  judged  by  noting  the  equiva- 
lents for  the  extremes.  In  this  table,  for 
example,  the  retail  price  of  2500  calories  of 
rice  would  be  about  13  cents  as  against  4  cents 
wholesale,  and  for  shad  about  $1.50,  retail 
as  against  61  cents  wholesale." 


[194 


«1.] 


NOTES    ON   FOOD 


CALORIES    OF    FOOD    CONSmiED    DAILY* 

The  following  table  is  derived  from  data  produced  by  Becker  and  Hamalainon  of 
the  University  of  Helsingfors,  Finland,  from  actual  experiment  with  individuals 
alternately  resting  and  -working  at  their  respective  trades  while  in  the  "respiration 
calorimeter." 


Occupation 


Age 


Height 
Ft.-Ins. 


Wgt. 
Lbs. 

During 
Rest 

During 
Work 

Cal- 
ories 

per 
Hour 

Calor- 
ies per 
Hour 
per  Lb. 
of  Body 
Weight 

Cal- 
ories 
per 
Hour 

Total 
Calories 
per  Day 
(8  Hrs. 
Work, 
16     Hrs. 

Rest) 


MEN 


Shoemaker. . . 
Shoemaker. . . 

Tailor 

Tailor 

Bookbinder,  . 
Bookbinder.  . 
Metal  Worker 
Metal  Worker 

Painter 

Painter 

Joiner 

Joiner 

Stone- worker. 
Stone- worker. 

Sawyer 

Sawyer 


56 
30 
39 
46 
19 
23 
34 
27 
25 
27- 
4^ 
24 
27 
22 
42 
43 


5-0 
5-8 
5—5 

5-10  H 
6-0 

5-4H 

5-4 

5-5 

5-11 

5-8 

5-7 

5-5  3^ 

5-11 

5-8 

5-5 

5-5 


145 

73 

.50 

172 

143 

87 

.60 

171 

141 

72 

.50 

124 

161 

102 

.63 

135 

150 

87 

.58 

164 

143 

85 

.59 

163 

139 

81 

.58 

216 

130 

99 

.76 

219 

154 

104 

.67 

231 

147 

111 

.79 

230 

154 

81 

.50 

204 

141 

85 

.60 

244 

156 

90 

.57 

408 

141 

85 

.60 

366 

167 

86 

.50 

501 

143 

84 

.59 

451 

2544 
2760 
2144 
2712 
2704 
2664 
3024 
3336 
3512 
3616 
2928 
3312 
4704 
4288 
5384 
4952 


WOMEN 


Hand-sewer 

53 

5-3 

139 

75 

.54 

83 

1864 

Hand-sewer 

35 

5-6 

143 

64 

.45 

88 

1728 

Machine-sewer 

53 

5-3 

139 

75 

.54 

103 

2024 

Machine-sewer 

19 

5-3 

110 

64 

.58 

119 

1976 

Wash-woman 

43 

5-3 

125 

75 

.60 

285 

3480 

Wash- woman 

19 

5-3 

110 

64 

.58 

186 

2512 

Waitress 

43 
19 

22 

5-3 
5-3 

5-^ 

125 
110 
105 

75 

64 
70 

.60 
.58 
.65 

228 

143 

98 

3024 

Waitress 

2168 

Bookbinder 

1904 

Bookbinder 

22 

5-3 

112 

61 

.54 

127 

1992 

*  Skandinavisches  Archiv  fiir  Physiologie  XXXI. 
Verlag  Von  Veit  &  Comp.,  1914. 

[1951 


Band.  1.,  2  u.  3.  Heft,  Leipzig, 


HOW   TO  LIVE  [M. 

For  example,  for  sawyers  (an  active  occu- 
pation), the  heat  production  and  consequent 
requirement  in  calories  worked  out  as  follows : 

During  rest     84  calories  X  16  h 1344 

During  work  451  calories  X    8  h. . . .  3608 
Total  calories  .  c « 4952 

The  tailor  (sedentary  occupation)  showed 
the  following  heat  production  and  calorific  re- 
quirement : 

72  calories  X  16  h » .  1152 

124  calories  X    8  h , 992 

Total  calories 2144 

These  figures  show  the  wide  variation  in 
food  requirements  according  to  age,  weight 
and  occupation. 
Basal  Francis  G.  Benedict  and  his  co-workers  at 

the  Nutrition  Laboratory  of  the  Carnegie  In- 
stitution of  Washington,  and  Prof,  Graham 
Lusk  of  Cornell  University,  have  also  made  a 
large  number  of  experiments  to  ascertain  what 
is  termed  the  basal  metabolism  or  heat  produc- 
tion of  the  body  at  perfect  rest,  and  also  that 
under  varying  degrees  of  activity.  The  results 
are  closely  in  agreement  with  the  above. 

Benedict  has  lately  produced  evidence  to 
show  that  the  basal  metabolism,  or  heat  pro- 

[196] 


Metabolism 


$1.]  NOTES   ON   FOOD 

duction,  at  rest  is  not  governed  entirely  by 
such  factors  as  body  weight  and  body  surface, 
but  by  the  amount  and  activity  of  the  active 
protoplasmic  cells  of  the  body — the  cells  that 
compose  the  organs  and  muscles  and  blood. 
The  condition  of  these  cells  when  the  measure- 
ments are  taken  (which  may  be  influenced  by 
age,  sleep,  previous  muscular  exercise  and 
diet)  materially  affects  the  amount  of  heat 
production  and  the  requirements  in  energy 
food.  Such  experiments  show  why  a  man 
must  literally  bum  up  nis  own  body,  if  he 
takes  in  no  fuel  in  the  form  of  food.  Benedict 's 
views  also  account  for  the  higher  energy  re- 
quirement of  men  as  compared  to  women,  who, 
as  a  rule,  have  more  fat  and  less  muscular 
tissue  than  men. 

We  have  quoted  Rubner  {vide  page  38)  as  Diet  and 
condemning  the  very  old  popular  idea  that 
meat  is  very  ^  ^  strengthening. ' '  Actual  exper- 
iments on  this  point  have  shown  exactly  the 
opposite  to  be  the  case.  Meat  eating  and  a 
high-protein  diet  instead  of  increasing  one's 
endurance,  have  been  shown,  like  alcohol,  to 
actually  reduce  it. 

An  experiment  was  made  by  one  of  the 
authors  to  determine  this  question.    The  ex- 

[197] 


HOW   TO   LIVE  [M. 

periment  consisted  of  endurance  tests  made 
on  49  persons  representing  the  two  types  of 
dietetic  habits.  The  persons  experimented 
upon  constituted  three  classes:  first,  athletes 
accustomed  to  high-protein  and  full-flesh  diet- 
ary; second,  athletes  accustomed  to  a  low- 
protein  and  non-flesh  dietary ;  third,  sedentary 
persons  accustomed  to  a  low-protein  and  non- 
flesh  dietary.  The  subjects  consisted  of  Yale 
students  and  instructors,  a  Connecticut  physi- 
cian, and  several  other  physicians  and  nurses. 
All  of  the  low-protein  and  non-flesh  subjects 
except  one  had  abstained  from  flesh  foods  for 
periods  of  4  to  20  years,  and  5  of  them  had 
never  eaten  such  foods. 

The  experiments  furnished  a  severe  test  of 
the  claims  of  the  flesh-abstainers.  Two  com- 
parisons were  planned,  one  between  flesh-eat- 
ing athletes  and  flesh-abstaining  athletes,  and 
the  other  between  flesh-eating  athletes  and 
flesh-abstaining  sedentary  workers.  The  re- 
sults would  indicate  that  the  users  of  low- 
protein  and  the  non-flesh  dietaries  have  far 
greater  endurance  than  those  who  are  ac- 
customed to  the  ordinary  American  diet. 

In  the  absence  of  any  exact  mechanical 
method  of  measuring  endurance,  simple  en- 

[  198  ] 


§1]  NOTES    ON   FOOD 

durance  tests  were  employed,  such  as  holding 
the  arms  horizontally  as  long  as  possible  and 
deep  knee  bending.  The  tests  were  made  be- 
fore witnesses. 

The  comparison  for  arm  holding  shows  a 
great  superiority  on  the  side  of  the  flesh- 
abstainers.  Only  2  of  the  15  flesh-eaters  suc- 
ceeded in  holding  their  arms  out  over  a  quarter 
of  an  hour,  whereas  22  of  the  32  abstainers 
surpassed  that  limit.  None  of  the  flesh-eaters 
reached  half  an  hour,  but  15  of  the  32  ab- 
stainers exceeded  that  limit.  Of  these  9  ex- 
ceeded an  hour,  4  exceeded  2  hours  and  1 
exceeded  3  hours. 

In  respect  to  deep  knee  bending,  if  we  take 
the  number  325  for  reference,  we  find  that,  of 
the  9  flesh-eaters  only  3  surpassed  this  figure, 
while  of  the  21  abstainers,  17  surpassed  it. 
Only  1  of  the  9  flesh-eaters  reached  1,000  as 
against  6  of  the  21  abstainers.  None  of  the 
former  surpassed  2,000  as  against  2  of  the 
latter. 

Similar  results  have  been  found  in  other 
investigations.  It  is  probable  that  the  in- 
feriority of  meat-eaters  in  staying  power  is 
due  primarily  to  high  protein,  not  to  meat 
per  se. 

[199] 


HOW   TO   LIVE  [§i. 

In  1906,  nine  Yale  students  under  the  direc- 
tion of  one  of  the  authors  experimented  with 
Mr.  Horace  Fletcher's  method  of  thorough 
mastication  and  instinctive  eating.  The  ex- 
periment began  with  an  endurance  test  on 
January  14,  and  consisted  mainly  of  two  parts, 
each  of  which  lasted  about  ten  weeks. 

The  object  of  the  first  half  of  the  experi- 
ment was  to  test  the  claims  which  have  been 
made  as  to  the  effects  upon  endurance  of 
thorough  mastication  combined  with  implicit 
obedience  to  appetite.  Our  conclusion  in  brief 
is  that  these  claims,  so  far  as  they  relate  to 
endurance,  are  justified. 

The  method  may  be  briefly  expressed  in  two 
rules. 

1.  Mastication. — Thorough  mastication  of 
all  food  up  to  the  point  of  involuntary  swallow- 
ing, with  the  attention  directed,  however,  not 
on  the  mechanical  act  of  chewing,  but  on  the 
tasting  and  enjoyment  of  the  food;  liquid 
foods  to  be  sipped  and  tasted,  not  drunk  down 
like  water.  There  should  be  no  artificial  hold- 
ing of  food  in  the  mouth  beyond  the  time  of 
natural  swallowing,  even  if,  as  is  to  be  ex- 
pected at  the  start,  that  swallowing  is  pre- 
mature.    It  is  not  intended  to  *^  count  the 

[200] 


§1.]  NOTES    ON   FOOD 

chews,"  or  to  hold  the  food  forcibly  in  the 
front  of  the  mouth,  or  to  allow  the  tongue  mus- 
cles to  become  fatigued  by  any  unnatural  effort 
or  position,  or  in  any  other  way  to  make  eat- 
ing a  bore.  On  the  contrary,  every  such  effort 
distracts  one  from  the  natural  enjoyment  of 
food.  Pavlov  has  shown  that  without  such 
attention  and  enjoyment  of  the  taste  of  food, 
the  secretion  of  gastric  juice  is  lessened.  The 
point  of  involuntary  swallowing  is  thus  a 
variable  point,  gradually  coming  later  and 
later  as  the  practise  of  thorough  mastication 
proceeds,  until  the  result  is  reached  that  the 
food  remains  in  the  mouth  without  effort  and 
becomes  practically  tasteless.  Thus  the  food, 
so  to  speak,  swallows  itself,  and  the  person 
eats  without  thought  either  of  swallowing  or 
of  not  swallowing  it;  swallowing  is  put  into 
the  same  category  of  physiological  functions 
as  breathing,  which  ordinarily  is  involuntary. 
2.  Following  instinct. — Never  to  eat  when 
not  hungry,  even  if  a  meal  (or  more  than  one, 
for  that  matter)  is  skipped.  And  when  a  meal 
is  taken,  not  to  be  guided  by  the  quantity  of 
food  offered,  or  by  past  habit,  or  by  any 
theories  as  to  the  amount  of  food  needed.  The 
natural  taste  or  appetite  is  alone  consulted, 

[201] 


HOW   TO   LIVE  [$i. 

and  tlie  subject  selects,  from  tlie  food  avail- 
able, only  those  kinds  and  amounts  wMch 
are  actually  craved  by  the  appetite.  After 
practise,  the  appetite  gradually  becomes  more 
definite  and  discriminating  in  its  indications. 

During  the  second  half  of  the  experiment 
the  two  rules  above  mentioned  were  continued 
in  force,  but  a  third  rule  was  added,  namely, 
when  the  appetite  was  in  doubt,  to  give  the 
benefit  of  that  doubt  to  low-protein  and  non- 
flesh  foods.  In  other  words,  the  influence  of 
suggestion  was  invoked  to  hasten  the  change 
which  had  been  inaugurated  by  arousing  the 
natural  appetite.  Suggestion  was  introduced 
merely  because  the  experiment  was  limited  in 
time.  In  no  case  was  it  allowed  to  override 
the  dictates  of  appetite. 

Careful  records  of  the  amount  of  food  taken 
and  the  constituents  in  (1)  protein,  (2)  fats 
and  (3)  starches  and  sugars,were  kept  for  each 
man  for  each  day.  In  order  to  avoid  weighing 
the  food  at  the  table  and  the  annoyance  which 
such  a  procedure  involves,  the  food  was  all 
weighed  in  the  kitchen  and  served  in  definite 
portions  of  known  food  value.  From  the  rec- 
ords thus  supplied,  it  was  easy,  by  means  of  a 
**  mechanical  diet  indicator '^  devised  for  the 

[202] 


M.]  NOTES    ON   FOOD 

purpose,  to  find  the  proportions  of  food 
elements.  The  first  result  of  the  experiment 
was  a  reduction  in  the  amount  of  protein  con- 
sumed. 

During  the  first  four  weeks,  the  men  con- 
sumed an  average  of  from  2,760  to  3,030 
calories  per  day,  of  which  120  to  240  were 
in  the  flesh  foods,  such  as  meats,  poultry,  fish 
and  shell-fish,  and  that  2.4  to  2.7  calories  of 
protein  were  ingested  for  each  pound  of  body- 
weight.  Translating  Professor  Chittenden's 
figures  for  the  physiological  requirement  of 
ingested  protein,  we  find  it  to  be  from  1.3  to 
1.7  calories  per  pound  of  body-weight.  Thus 
the  men  were  at  this  time  consuming  nearly 
double  the  Chittenden  allowance.  During  the 
last  four  weeks  of  the  experiment  all  these 
magnitudes  were  lower.  The  per  capita 
calories  ranged  from  2,220  to  2,620,  of  which 
only  40  were  in  flesh  foods,  and  the  protein  had 
fallen  to  1.4  to  1.9  calories  per  pound  of  body- 
weight,  which  corresponds  closely  to  the  Chit- 
tenden standard. 

Gymnasium  tests  were  made  at  the  begin- 
ning, middle  and  end  of  the  experiment. 
These  tests  were  of  two  kinds — tests  of 
strength  and  tests  of  endurance. 

[203] 


HOW   TO  LIVE  [H. 

During  the  first  period  there  was  a  slight 
increase  in  strength  (from  an  average  ^^ total'' 
strength  of  1,076  to  1,118),  and  during  the 
second  period  a  slight  fall  to  995,  which  is 
about  12  per  cent,  from  the  mid-year's  1,118, 
and  about  8  per  cent,  from  the  original  1,076. 
Thus  the  strength  of  the  men  remained  nearly 
stationary  throughout  the  experiment. 

It  is  fortunate  that  the  strength  of  the  men 
remained  so  nearly  stationary;  for  it  demon- 
strates the  more  clearly  that  the  increase  in 
endurance  which  will  be  shown  below  was  an 
increase  in  endurance  per  se,  and  not  in  any 
degree  due  to  an  increase  in  strength. 
Strength  and  endurance  are  entirely  distinct 
and  should  be  separately  measured.  The 
strength  of  a  muscle  is  measured  by  the  utmost 
force  which  it  can  exert  once;  its  endurance 
by  the  number  of  times  it  can  repeat  a  given 
exertion  well  within  its  strength. 

After  much  consideration  and  consultation 
it  was  decided  not  to  place  reliance  on  the 
ordinary  ergographs  as  a  means  of  measuring 
endurance.  Instead,  seven  simple  gymnastic 
tests  of  physical  endurance  were  employed, 
and  one  of  mental  endurance.  The  seven 
physical  tests  were  : 

[2041 


$1.]  NOTES   ON  FOOD 

(1)  Rising  on  the  toes  as  many  times  as 
possible. 

(2)  Deep  knee  bending,  or  squatting  as  far 
as  possible  and  rising  to  the  standing  posture, 
repeating  as  often  as  possible. 

(3)  While  lying  on  the  back,  raising  the 
legs  from  the  floor  to  a  vertical  position  and 
lowering  them  again,  repeating  to  the  point 
of  physical  exhaustion. 

(4)  Eaising  a  5-lb.  dmnb-bell  (with  the  tri- 
ceps) in  each  hand  from  the  shoulder  up  to 
the  highest  point  above  the  head,  repeating  to 
the  point  of  physical  exhaustion. 

(5)  Holding  the  arms  from  the  sides  hori- 
zontally for  as  long  a  time  as  possible. 

(6)  Eaising  a  dumb-bell  (with  the  biceps) 
in  one  hand  from  a  position  in  which  the  arm 
hangs  down,  up  to  the  shoulder  and  lowering 
it  again,  repeating  the  motion  to  the  point  of 
physical  exhaustion.  This  test  was  taken  with 
four  successive  dumb-bells  of  decreasing 
weight,  viz.,  50,  25,  10  and  5  lbs.  respectively. 

(7)  Eunning  on  the  gymnasium  track  at  a 
speed  to  suit  the  subject,  to  as  great  a  dis- 
tance as  possible. 

The  mental  test  consisted  of  adding  speci- 
fied columns  of  figures  as  rapidly  as  possible, 

[  205  ] 


HOW   TO   LIVE  [§i. 

the  object  being  to  find  out  whether  the  rapid- 
ity of  performing  such  work  tended  to  im- 
prove during  the  experiment. 

PERCENTAGE  OF  IMPROVEMENT  IN  ENDURANCE 

(EXACT  OR  UNDERSTATED)  OF  EIGHT  MEN. 

Average. 

B       Lq.        Lw.     M  P  R  T  W 

Jan. -Mar.  33 -h  36    50  -   26   IS-h  66-f  33 
Jan. -June  84-1-  84-1-  181  29   56 -f  89 -f  80 -f  107-f 

The  figures  of  this  table  show  an  undoubted 
increase  in  endurance,  both  for  the  first  half 
and  more  especially  for  the  whole  period  of 
the  experiment. 

Three  methods  of  estimating  the  increase  of 
endurance  between  January  and  June  were 
used.  These  may  be  put  together  in  the  fol- 
lowing table ; 

PERCENTAGE    OF    INCREASE   OF   ENDURANCE, 
JANUARY  TO  JUNE,    BY  THREE  METHODS. 

Average  Six  Tests. 

B  E  Lq.  Lw.  M  P  R  T  W 

85         13        194         95        212        56-f       73         66        109 

Omitting  Doubtful  Cases  *"'-!-" 
844-     ....       84-M81        29+56-1-    89 -h  80 -1- 107 -|- 

*Ture''  Endurance  of  Biceps. 

62     ....         50        ....  170     200      lOO-f 

[206] 


$L]  NOTES    ON   FOOD 

The  first  line  of  this  table  tells  us  the 
average  of  the  recorded  improvement  in  en- 
durance shown  for  each  man.  The  average 
of  these  averages  is  101  per  cent,  for  the 
entire  club,  and  is  probably  within  the  truth; 
for  most  of  the  individual  figures  which  go  to 
make  up  this  result  are  understatements,  not 
overstatements. 

The  second  line  shows  the  average  improve- 
ment in  tests  in  which  there  is  no  doubt  that 
the  figure  is  at  least  not  too  high,  though  it 
may  be  too  low.  The  average  of  these  is  89 
per  cent.,  and  is  therefore  certainly  too  low 
an  estimate  of  the  average  improvement  for 
the  eight  men  who  improved  at  all. 

The  third  line  shows  the  increase  of  pure 
endurance  (that  is,  endurance  considered  apart 
from  strength)  for  the  ^ve  men  for  whom  the 
figures  were  available.  The  average  of  these 
is  116  per  cent. 

We  are  quite  safe  in  saying,  therefore,  that 
the  average  improvement  of  the  eight  men 
who  improved  was  90  per  cent. 

The  phenomena  observed  during  the  experi- 
ment may  be  summarized  as  a  slight  reduction 
of  total  food  consumed,  a  large  reduction  of 
the  protein  element,  especially  of  flesh  foods, 

[  207  ] 


HOW   TO   LIVE  [M. 

a  lessened  excretion  of  nitrogen,  a  reduction 
in  the  odor,  putrefaction,  fermentation  and 
quantity  of  the  feces,  a  slight  loss  of  weight, 
a  slight  loss  of  strength,  an  enormous  increase 
of  physical  endurance,  a  slight  increase  in 
mental  quickness.  These  phenomena  varied 
somewhat  with  different  individuals,  the  vari- 
ations corresponding  in  general  to  the  varying 
degree  in  which  the  men  adhered  to  the  rules 
of  the  experiment. 

That  we  are  correct  in  ascribing  the  results, 
especially  in  endurance,  to  dietetic  causes 
alone,  cannot  reasonably  be  doubted  when  it  is 
considered  that  no  other  factors  of  known 
significance  were  allowed  to  aid  in  this  result. 

While  the  results  of  the  present  experiment 
lean  toward  ^* vegetarianism,'^  they  are  only 
incidentally  related  to  its  propaganda.  Meat 
was  by  no  means  excluded;  on  the  contrary, 
the  subjects  were  urged  to  eat  it  if  their  ap- 
petite distinctly  preferred  it  to  other  foods. 

The  sudden  and  complete  exclusion  of  meat 
is  not  always  desirable,  unless  more  skill  and 
knowledge  in  food  matters  are  employed  than 
most  persons  possess.  On  the  contrary, 
disaster  has  repeatedly  overtaken  many  who 
have  made  this  attempt.    Pavlov  has  shown 

[208] 


$1.]  NOTES   ON  FOOD 

that  meat  is  one  of  the  most  and  perhaps  the 
most  ^^iDeptogenic^'  of  foods.  Whether  the 
stimulus  it  gives  to  the  stomach  is  natural,  or 
in  the  nature  of  an  improper  goad  or  whip, 
certain  it  is  that  some  stomachs  which  are  ac- 
customed to  this  daily  whip  have  failed,  for  a 
time  at  least,  to  act  when  it  was  withdrawn. 

Nor  is  it  necessary  that  meat  should  be  per- 
manently abjured,  even  when  it  ceases  to  be- 
come a  daily  necessity.  The  safer  course,  at 
least,  is  to  indulge  the  craving  whenever  one 
is  *^meat  hungry,"  even  if,  as  in  many  cases, 
this  be  not  oftener  than  once  in  several 
months.  The  rule  of  selection  employed  in 
the  experiment  was  merely  to  give  the  benefit 
of  the  doubt  to  the  non-flesh  food;  but  even  a 
slight  preference  for  flesh  foods  was  to  be  fol- 
lowed. 

REFERENCES 

Adami,  J.  G. :  Autointoxication  and  Sub-Infection,  Brit- 
ish Medical  Journal,  January  24,  1914,  p.  177;  Jour. 
A.  M.  A.,  XII,  No.  9,  p.  701. 

Benedict,  F.  G.,  and  Carpenter,  Thorne  M. :  The  Metabol- 
ism and  Energy  Transformation  of  Healthy  Man  Duv' 
ing  Rest,  Carnegie  Institution  of  Washington,  D.  C, 
1910. 

Benedict,  F.  G. :  The  Nutritive  Requirements  of  the  Body, 
Amer.  Jour,  of  Physiology,  1906,  XVI,  pp.  409-437. 

[  209  ] 


HOW   TO   LIVE  [§i. 

Benedict,  F.  G. :  The  Factors  Affecting  'Normal  Basal  Meta- 
bolism, Proc.  Nat.  Acad.  Sc,  1915,  I,  p.  105. 

Benedict,  F.  G.,  and  Smith,  H.  M. :  The  Influences  of  Ath- 
letic Training  upon  Basal  Metabolism,  Proc.  Nat. 
Acad.  Sc,  1915,  I,  p.  102. 

Benedict,  F.  G.,  and  Emmes,  L.  E. :  A  Comparison  of  the 
Basal  Metabolism  of  Normal  Men  and  Women,  Proc. 
Nat.  Acad.  Sc,  1915,  I,  p.  104. 

Benedict,  F.  G.,  and  Cathcart,  Edward  P.:  Muscular  Work, 
Carnegie  Institution  of  Washington,  D.  C,  1913. 

Bryce,  Alexander:  Modern  Theories  of  Diet,  New  York, 
Longmans,  Green  &  Company,  1912;  London,  Edward 
Arnold,  1912. 

Cannon,  Walter  B.:  Bodily  Changes  in  Pain,  Hunger, 
Fear  and  Rage,  D.  Appleton  &  Company,  New  York 
and  London,  1915. 

Chittenden,  Russell  H. :  Physiological  Economy  in  Nutri- 
tion, Frederick  A.  Stokes  &  Company,  New  York,  1904. 

Chittenden,  Russell  H. :  The  Nutrition  of  Man~  Frederick 
A.  Stokes  &  Company,  New  York,   1907. 

Editorial:  Newer  Aspects  of  Metabolism,  Jour.  A,  M.  A., 
1915,  LXIV,  p.  1327. 

Fisher,  Irving:  A  Graphic  Method  in  Practical  Dietetics, 
Jour.  A.  M.  A.,  1907,  XLVIII,  pp.  1316-1324. 

Fisher,  Irving:  The  Effect  of  Diet  on  Endurance,  Trans- 
actions of  the  Connecticut  Academy  of  Arts  and  Sci- 
ences, 1907,  XIII,  pp.   1-46. 

Fisk,  Eugene  Lyman:  A  Sensible  Diet  for  the  Average 
Man  and  Woman,  New  York  Medical  Journal,  July 
4,  1914. 

Gephart,  F.  C,  and  Lusk,  Graham:  Analysis  and  Cost  of 
Ready-to-8erve  Foods,  Press  of  the  American  Medical 
Association,  Chicago,  1915. 

Gouraud,  F.  X.:  What  Shall  I  Eat?  Rebman  Company, 
New  York,  1911. 

[210] 


$1.]  NOTES    ON   FOOD 

Hall,  Winfield  S.:   Nutrition  and  Dietetics,  D.  Appleton  & 

Company,  New  York  and  London,  1910. 
Higc'ins,  Robert:  Is  Man  Poltophagic  or  Psomophagic?  The 

Lancet,  London,  1905,  I,  pp.  1334-1337. 
Hindhede,  M.:   What  to  Eat  and  Why,  Ewart,  Seymour  & 

Company,  Ltd.,  London,  1914. 
Hutchison,  Robert:   Food  and  the  Principles-  of  Dietetics, 

William  Wood  &  Company,  New  York,  1911,  third  edi- 
tion. 
Kinne,  Helen,  and  Cooley,  Anna  M. :  Foods  and  Household 

Management,    The    Macmillan    Company,    New    York, 

1914. 
Lusk,  Graham:   The  Elements  of  the  Science  of  Nutrition, 

W.  B.  Saunders  &  Company,  Philadelphia  and  London, 

1909,  second  edition. 
Mendel,  Lafayette  B.:    The  Relation  of  Foodstuffs  to  Ali- 
mentary   Functions,    Amer.    Jour,    of    Med.    Sciences, 

1909,  CXXXVIII,  pp.  522-526. 
Pavlov   I.  P.:   The  WorTc  of  the  Digestive  Glands,  Charles 

Griffin  &  Company,  Ltd.,  London,  1910,  second  English 

edition,  translated  by  W.  H.  Thompson. 
Rose,  Mary  Swartz :  A  Laboratory  Hand-Booh  for  Dietetics, 

Macmillan  &  Company,  New  York  and  London,  1914. 

Sherman,  H.   C:    Chemistry  of  Food  and  Nutrition,  The 

Macmillan  Company,  New  York,  1913. 
Sherman,  H.  C:  Food  Products,  The  Macmillan  Company, 

New  York,  1914. 

Stiles,  Percy  Goldthwaite:  Nutritional  Physiology,  N.  B. 
Saunders  Company,  Philadelphia  and  London,  1912. 

Tigerstedt,  Robert:  A  Text-Book  of  Human  Physiology.  D. 
Appleton  &  Company,  New  York  and  London,  1906, 
third  German  edition,  translated  by  John  N.  Murlin. 

Taylor,  Alonzo  Englebert:  Digestion  and  Metalolism.,  Lea 
&  Febiger,  Philadelphia  and  New  York,  1912. 

Von  Noorden,  Carl:  Metabolism  and  Practical  Medicine, 
WiUiam  Heinemann,  London,  1907. 

[211] 


SECTION  n 

NOTES   ON   OVERWEIGHT   AND 
UNDERWEIGHT 

How  many  people  after  age  35  have  a  con- 
formation of  body  that  is  in  accord  with 
proper  ideals  of  health  and  symmetry!  The 
average  individual,  as  age  progresses,  gains 
weight  nntil  he  reaches  old  age,  when  the 
weight  usually  decreases. 

This  movement  of  weight  is  so  universal 
that  it  has  been  accepted  as  normal,  or 
physiological,  whereas  it  is  not  normal,  and 
is  the  result  of  disease-producing  and  life- 
shortening  influences. 

The  standards  for  weight  at  the  various 
ages  and  heights  have  been  established  by  life 
insurance  experience,  but  these  standards, 
which  show  an  increase  in  weight  as  age  ad- 
vances, by  no  means  reflect  the  standards  of 
health  and  efficiency.  They  merely  indicate 
the  average  condition  of  people  accepted  for 
life  insurance,  whose  death  rate — ^while  cov- 
ered by  life  insurance  premiums — is  yet  far 

[212] 


$2.]    OVERWEIGHT— UNDERWEIGHT 

above  that  obtaining  among  people  of  the  best 
physical  type,  who  live  a  thoroughly  hygienic 
life. 

MEN— OVER  AVERAGE  WEIGHTS 

Experience  of  43  American  Companies — 1885-1908.* 

Number  of  Policyholders  186,579 


OVEKWEIGHT 

Overweight 

OVERWiJIGHT 

OVKKWEIGHT 

5  to  10  lbs. 

15  to  20  lbs. 

25  to  45  lbs. 

50  to  SO  lbs. 

Ages 
at 

Death 

Death 

Death 

Death 

Death 

Death 

Death 

Death 

Entry 

Rate 

Rate 

Rate 

Rate 

Rate 

Rate 

Rate 

Rate 

Below 

Above 

Below 

Above 

Below 

Above 

Below 

Above 

Stand- 

Stand- 

Stand- 

Stand- 

Stand- 

Stand- 

Stand- 

Stand- 

ard! 

ard 

ard 

ard 

ard 

ard 

ard 

ard 

20-24 

4% 

4% 

1% 

3% 

25-29 

7 

10 



12 

17 

30-34 

1 

14 

19 

34 

35-39 

0 

1% 

31 

55 

40-44 

6 



10 

40 

75 

45-49 

3% 



9 

31 

51 

50-58 

2 



21 



24 

49 

57-62 

2 



25 

12 

38 

The  heaviest  mortality  (75  per  cent,  above  the  standard),  is  foimd  among  those 
aged  40  to  44  who  are  50  to  80  poimds  overweight. 


*  Medico-Actuarial  Mortality  Investigation,  Volume  II,  page  13,  compiled  and 
published  by  The  Association  of  Life  Insurance  Medical  Directors  and  The  Actuarial 
Society  of  America. 

t  The  standard  death  rate  is  that  experienced  by  average  insurance  risks  of  the 
same  age,  according  to  the  Medico- Actuarial  Committee. 


It  seems  reasonable  to  deduce  from  these 
figures  that  the  usual  gain  in  weight  with  ad- 
vancing years  is  not  an  advantage  but  a  handi- 
cap. We  should  endeavor  to  keep  our  weight 
at  approximately  the  average  weight  for  age 
30,  the  period  of  full  maturity,  as  experience 

[213] 


HOW   TO   LIVE 


[§2. 


shows  that  those  so  proportioned  exhibit  the 
most  favorable  mortality.  This  weight,  for 
the  various  heights,  is  shown  in  the  following 
table : 


Age  30 — ^Men 


Height. 

Pounds. 

Height. 

Pounds. 

Height. 

Pounds. 

Ft.     In. 

Ft.     In. 

Ft.     In. 

5 

126 

5          7 

148 

6         1 

178 

5          1 

128 

5          8 

152 

6         2 

184 

5          2 

130 

5          9 

156 

6          3 

190 

5          3 

133 

5        10 

161 

6          4 

196 

5          4 

136 

5        11 

166 

6          5 

201 

5          5 

140 

6 

172 

5          6 

144 

Age  30 — Women 


Height. 

Pounds. 

Height. 

Pounds. 

Height. 

Pounds. 

Ft.     In. 

Ft.     In. 

Ft.     In. 

4          8 

112 

5         2 

124 

5          8 

146 

4          9 

114 

5          4 

127 

5          9 

150 

4        10 

116 

5          4 

131 

5        10 

154 

4        11 

118 

5          5 

134 

5        11 

157 

5 

120 

5          6 

138 

6 

161 

5          1 

122 

5          7 

142 

In  fat  people,  the  number  of  working  cells 
is  relatively  less  in  proportion  to  the  weight 
than  in  thin  people,  as  fat  cells  do  not  work. 
Also,  there  is  less  body  surface  exposed  in 
proportion  to  the  body  weight,  and  con- 
sequently less  heat  loss.  Likewise,  fat  people 
are  less  active,  and  their  little  cell-engines  do 

[214] 


$  2.]    OVERWEIGHT— UNDERWEIGHT 

not  call  for  so  much  fuel;  but  in  most  cases 
the  fuel  is  furnished  right  along  in  the 
ordinary  diet,  and  what  is  not  burned  up  is 
stored  up. 

For  extreme  overweight,  diet  should  be  pre-  Diet  for 
scribed  accurately  by  the  physician  to  suit 
the  needs  of  each  individual  case.     Certain 
general  principles  may  be  stated,  however,  as 
applicable  to  the  average  case. 

Meals  should  be  light  and  frequent,  rather 
than  hearty  and  infrequent.  A  little  fruit  may 
be  taken  on  rising  and  a  glass  of  hot  water. 

A  light  breakfast  is  advisable;  one  or  two 
poached  eggs,  no  sugar,  bread  and  butter  in 
small  quantity. 

For  dinner,  choice  may  be  made  of  chicken, 
game,  lean  meat,  fish  not  cooked  in  fat,  in 
moderate  portions,  and  of  such  vegetables  as 
celery,  spinach,  sea-kale,  lettuce,  string  beans, 
cucumbers,  carrots,  tomatoes,  cabbage,  Brus- 
sels sprouts,  turnips,  bulky  vegetables  of  low 
food  value.  Tapioca  or  similar  pudding  may 
be  used  for  desserts,  and  melon,  and  other 
cooked  unsweetened  fruits. 

A  glass  of  hot  water  on  retiring  is  advisable. 

It  is  surprising  what  an  enormous  fuel  value 
certain  foods  have  which  are  eaten  very  care- 

[215] 


HOW   TO   LIVE 


[$2. 


Fat  Forming 
Foods  That 
Should,  as  a 
Rule,  be 
Avoided  by 
Overweights 


lessly,  and  what  a  very  low  fuel  value  others 
have  which  are  quite  satisfying  to  hunger. 
For  example:  One  would  have  to  eat  $9.00 
worth  of  lettuce  and  tomato  salad  to  furnish 
2,500  calories,  the  amount  of  fuel  for  the  day's 
requirements  (Lusk),  while  about  30  cents' 
wxDrth  of  butter,  or  10  cents'  worth  of  sugar 
would  furnish  the  same  amount  of  energy.  No 
one  would  think  of  feeding  exclusively  on  any 
one  of  these  foods,  but  it  is  easy  to  see  how 
the  elimination  of  butter  and  sugar  and  the 
introduction  of  such  foods  as  lettuce,  toma- 
toes, celery,  carrots,  spinach  and  fruits,  all 
of  which  have  a  low  fuel  value,  would  en- 
ormously reduce  the  available  energy  and 
therefore  the  fat-forming  elements  in  the  diet, 
yet  fill  the  stomach  and  satisfy  the  hunger- 
craving.  Hunger  is  largely  dependent  upon 
the  contractions  of  the  empty  stomach  and  not 
upon  a  general  bodily  craving  for  food. 

Foods  to  avoid,  in  cases  of  overweight,  are 
sugar,  fats,  milk  as  a  beverage,  salmon,  lob- 
ster, crabs,  sardines,  herring,  mackerel,  pork 
and  goose,  fat  meats,  nuts,  butter,  cream, 
olive  oil,  pastry  and  sweets,  water  at  meals. 
Alcohol,  which  is  not  a  food,  although  often 
so  called,  should  be  avoided,  as  it  is  a  fuel. 

[216] 


$2.]    OVERWEIGHT— UNDERWEIGHT 

It  IS  good  to  burn  in  a  stove,  but  not  in  the 
human  body. 
Walkinsr,   swimming,   golf,   billiards,   hill-  Exercise  for 

r      -U-  11    1.         ^    -1    /  4?  •  Overweight 

elimbmg,  are  all  beneficial  lorms  oi  exercise 
for  the  middle-aged  and  elderly,  who  are 
chiefly  affected  by  overweight. 

Irksome  and  monotonous  forms  of  exercise, 
while  difficult  to  follow  regularly,  are  usually 
of  more  benefit,  as  they  are  less  likely  to  create 
an  appetite.  Simple  exercises,  if  repeated 
from  twenty  to  forty  times,  night  and  morn- 
ing, will  accomplish  much.  No  apparatus  is 
required,  and  any  movements  that  bring  into 
play  the  entire  muscular  system,  and  espe- 
cially the  muscles  of  the  trunk,  with  deep 
breathing,  are  sufficient.  (See  * ^ Setting-up ' ' 
exercises  described  in  the  *^  Notes  on  Pos- 
ture, ' '  page  221. )  The  main  reliance  should  be 
upon  dietetic  regulation  rather  than  upon  ex- 
ercise. A  very  moderate  increase  of  exercise 
and  a  persistent  adherence  to  a  proper  diet 
will  work  wonders  in  weight  reduction. 

It  is  unwise  to  attempt  a  sudden  reduction  Avoidance  of 

,  .  Sudden 

m  weight.    Profound  nervous  depression  may  Reduction 
be  caused  by  too  rapid  reduction  in  people  of 
nervous  temperament,  especially  if  they  have 
long  been  overweight.    By  gradually  modify- 

[217] 


HOW   TO   LIVE  [$2. 

ing  the  diet  and  moderately  increasing  the 
exercise,  the  results  can  be  obtained  with 
mathematical  precision  and  without  undue 
hardship.  It  may  be  necessary  to  forego  cer- 
tain pet  dietetic  indulgences,  but  such  indul- 
gences, are,  after  all,  a  mere  matter  of  habit 
and  a  liking  for  new  forms  of  food  can  usually 
be  acquired.  One  can  not  have  the  cake  and 
penny  too.  One  can  not  safely  reduce  one's 
weight  by  any  mysterious  method  that  will 
leave  one  at  liberty  to  continue  the  indul- 
gences, whether  of  sloth  or  of  appetite,  that 
are  responsible  for  its  accumulation. 
s^immary  The  rcductiou  of  Weight  is  really  a  very 

simple  matter.     No  mysterious  or  elaborate 
^* systems''  or  drugs  are  needed. 

If  a  reduction  in  the  amount  of  energy  food 
and  an  increase  in  the  amount  of  exercise  is 
made,  no  power  on  earth  can  prevent  a  re- 
duction in  weight. 

Even  a  sedentary  worker  uses  up  about  2,500 
calories  a  day.  By  reducing  the  food  to  1,200 
calories  (this  can  be  done  without  decreasing 
its  bulk)  and  increasing  the  exercise  to  the 
point  of  burning  up  3,000  calories,  the  tissues 
are  drawn  upon  for  the  difference,  and  a  re- 
duction in  weight  must  be  experienced  just  as 

[218] 


$  2.]    O^^ERWEIGHT— UNDERWEIGHT 

surely  as  a  reduction  in  a  bank  account  is 
made  by  drawing  checks  on  it. 

MEN— UNDER  AVERAGE  WEIGHT 

Experience  of  43  American  Companies 
Duration  of  Experience,  1885-1908 
Number  of  Policyholders,  530,108* 


Under-vreight, 

Underweight, 

Underweight, 

5  to  10  lbs. 

15  to  20  lbs. 

25  to  45  lbs. 

Ages 
at 

Death 

Death 

Death 

Death 

Death 

Death 

Entry. 

Rate 

Rate 

Rate 

Rate 

Rate 

Rate 

Below 

Above 

Below 

Above 

Below 

Above 

Stand- 

Stand- 

Stand- 

Stand- 

Stand- 

Stand- 

ard.** 

ard. 

ard. 

ard. 

ard. 

ard. 

20-24 

7% 

15% 

34% 

25-29 

1% 

8 

16 

30-34 

4 

0 

8 

35-39 

9 

3 

2 

40-44 

15 

13% 

3% 

45-49 

3 

1 

11 

50-56 

10 

8 

9 

57-62 

7 

18 

19 



The  most  favorable  mortality  (19  per  cent,  below  the  average)  is 
found  among  those  aged  57  to  62  who  are  extremely  light  in  weight, 
compared  with  the  average  weight  for  those  ages.  The  next  lowest 
mortality  in  any  other  age  group  (15  per  cent,  below  the  average) 
is  among  those  aged  40  to  44  who  are  5  to  10  pounds  tmder  the 
average  weight. 


*Medico- Actuarial  Mortality  Investigation,  Volume  11,  page  10. 

**  The  standard  death  rate  is  that  experienced  by  average  in- 
surance risks  of  the  same  age,  according  to  the  Medico-Actuarial 
Committee. 


Thin  people  lose  beat  more  readily  than  Diet  for 
stout  people,  as  they  have  a  larger  percentage 
of  active  tissue  and  expose  more  skin  sur- 
face in  proportion  to  the  body  weight.    They 
require,   therefore,   an   abundant   supply   of 

[219] 


HOW   TO   LIVE  [$2. 

energy  food,  or  fuel  foods,  fats,  starch  and 
sugar.  Butter  and  olive  oil  are  better  than 
other  fats  and  less  likely  to  disturb  the  diges- 
tion. Sugar  is  a  valuable  fuel  food,  but  should 
not  be  taken  in  concentrated  form  into  an 
empty  stomach.  Sweets  are  best  taken  at  the 
end  of  a  meal,  but  in  such  cases  the  teeth 
should  be  well  cleansed.  Fruit  at  the  end  of 
a  meal  tends  to  prevent  any  injury  to  the  teeth 
from  sugar  and  starches. 

Potatoes,  cereals,  bread  and  all  starchy 
vegetables  are  fattening,  but  should  be  well 
chewed  and  tasted  before  swallowing.  Thin, 
anemic  people  derive  much  benefit  from  egg 
lemonade  or  egg-nogs  (without  alcohol)  made 
from  the  yolks,  which  contain  fat,  iron  and 
other  valuable  elements. 
Ezercisefor  Ovcrfatiguc  aud  exhausting  physical  exer- 

Underweight         ..  t         -,  ? -,  .  n     -,  »    J^    -^ 

tion  should  be  avoided. 

Moderate  systematic  exercises,  with  deep 
breathing,  and  sleeping  out  of  doors,  or  ap- 
proaching as  near  to  it  as  one  can,  are  advis- 
able. At  middle  life  and  after,  underweight, 
unless  extreme  or  accompanied  by  evidence  of 
impaired  health,  should  not  give  any  concern. 
Other  things  being  equal,  the  old  motto  **A 
lean  horse  for  a  long  race, ' '  holds  good. 

r  220  1 


SECTION   III 
NOTES   ON  POSTURE 

Among  simple  exercises  recommended  for  con-ective 
strengthening  the  abdominal  muscles  and  re-  rJuit? Posture 
storing  the  organs  to  normal  position  are  the 
following : 

Lie  flat  on  the  back  and  rise  to  a  sitting 
posture;  squat  until  the  thighs  rest  upon  the 
calves  of  the  legs.  Lie  flat  on  the  back,  head 
downward  on  an  inclined  plane  (an  ironing 
board,  uptilted,  will  do)  and  make  a  bridge  at 
intervals  by  arching  the  abdomen  and  resting 
on  shoulders  and  heels. 

From  the  fundamental  standing  posture 
described  in  this  section,  a  number  of  exer- 
cises can  be  developed. 

1.  Yard-arm,  —  While  deeply  inhaling 
(through  the  nose)  slowly  raise  the  arms  to 
horizontal  position,  straight  out  from  the 
sides;  let  the  arms  fall  slowly  to  the  sides 
while  exhaling.     The  chest   should  be  well 

[  221  ] 


HOW   TO   LIVE  [$3. 

arched  forward,  hips  drawn  backward  and 
arms  hung  back  of  thighs  while  performing 
this  exercise. 

These  movements  should  be  performed  at 
the  rate  of  about  10  per  minute. 

3.  Tree-swaying. — While  in  the  standing 
position,  thrust  the  arms  straight  above  the 
head,  then  sway  from  side  to  side,  moving 
from  the  hips  upward,  the  arms  loosely  waving 
like  the  branches  of  a  tree.     (Sargent.) 

4.  Leg-lifting. — Assume  the  standing  posi- 
tion, but  with  hands  resting  on  the  hips.  Raise 
the  right  thigh  until  at  right  angles  with  the 
body,  leg  at  right  angles  with  thigh,  thrust  the 
leg  straightforward  to  a  horizontal  position, 
then  sweep  the  leg  back  to  standing  posture. 
Repeat  with  the  left  leg.     (Sargent.) 

5.  Signal  Station. — Assume  the  standing 
posture  with  hands  on  hips.  Thrust  the  right 
arm  straight  upward,  while  lifting  the  left 
leg  outward  and  upward  and  rigidly  extended. 
Lower  the  limbs  and  repeat  on  other  side. 
(Sargent.) 

6.  Crawling  Position. — Rest  on  hands  and 
knees,  thighs  and  arms  at  right  angles  to  the 
body,  spine  straight.  Reach  forward  with  arm 
and  follow  with  thigh  and  leg  of  same  side; 

[222] 


$3.]  NOTES    ON   POSTURE 

repeat  on  other  side.    Knee  protectors  can  be 
worn  during  this  exercise. 

Draw  two  parallel  chalk  lines  about  three-  corrective 
fourths   the   length   of  one   foot   apart   and  Fiat  Foot 
practise  walking  on  them  until  the  habit  of 
toeing  straight  is  acquired. 

When  standing,  do  not  keep  the  heels  to- 
gether and  toes  out,  as  in  the  ordinary  atti- 
tude prescribed  by  athletic  manuals,  and  the 
military  attitude  of  ^'attention."  Correct 
posture  is  more  like  the  military  attitude  ^'at 
rest'^ — namely,  heels  apart,  toes  straight  for- 
ward, the  sides  of  the  feet  forming  two  sides 
of  a  square.  This  attitude  gives  stability  and 
poise  and  insures  a  proper  distribution  of  the 
weight  of  the  body  upon  the  structures  of  the 
feet. 

This  straightforward  direction  of  the  feet 
with  heels  apart  is  also  noted  in  Spartan 
sculpture. 

Those  who  stand  a  great  deal  should  avoid 
distorted  positions,  such  as  resting  the  weight 
on  the  sides  of  the  feet,  or  on  one  foot  with 
the  body  sagging  to  one  side.  The  body 
weight  should  be  kept  evenly  supported  on 
both  feet. 

When  the  condition  of  flat  foot  is  found,  the 

[  223  ] 


HOW.  TO  LIVE  [$3. 

Consult  advice  of  an  Orthopedic  surgeon  (specialist 

on  bone  deformities,  etc.)  slionld  be  sought,  as 
often  a  plaster  cast  of  the  foot  is  required  in 
order  that  a  proper  brace  be  adjusted  to  assist 
in  the  cure.  In  some  cases,  operative  treat- 
ment may  be  needed. 

The  condition  is  one  wMcli  should  be  treated 
by  a  physician  or  surgeon,  and  not  by  a  shoe- 
maker. The  ordinary  arch  supports  supplied 
by  shoemakers  do  not  cure  flat  foot.  Shoes 
for  such  feet  should  be  made  to  order,  and 
have  a  straight  internal  edge. 

All  such  measures  must  be  supplemented  by 
proper  exercises,  and  the  correction  of  faulty 
position  of  the  feet  while  walking. 

Unless  ^* toeing  out"  is  corrected  by  ex- 
ercise and  a  proper  shoe,  an  arch  brace  will 
do  more  harm  than  good. 

The  disturbances  of  health  due  to  weak  feet 
are  manifold,  just  as  are  those  due  to  eye- 
strain. Pain  in  the  feet,  legs  and  back,  often 
mistaken  for  rheumatism,  and  improperly 
treated  with  drugs  and  liniment,  chronic 
general  fatigue  and  nervous  depression  are 
often  due  to  this  rather  common  affection. 
Detecting  To  dctcct  wcak  feet,  note  whether  there  is 

a  tendency  to  toe  out  when  walking,  and  a 

[224] 


$3]  NOTES    ON   POSTUEE 

bending  inward  of  the  ankles  wlien  standing 
or  walking,  or  a  disposition  to  walk  on  the 
inner  side  of  the  feet,  as  shown  by  the  uneven 
wearing  of  the  shoe.  This  condition  may  be 
present  with  a  high  instep,  and  no  evidence  of 
flat  foot.  As  flat  foot  develops  the  inward 
bend  of  the  ankle  is  easily  apparent.  The 
inner  hollow  of  the  foot  disappears  and  the 
entire  sole  rests  flat  npon  the  ground  when 
the  shoes  are  removed. 

The  earlier  in  life  this  condition  of  weak 
feet  is  detected,  the  better  for  the  individual. 
After  middle  life,  a  cure,  especially  in  ex- 
tremely heavy  people,  may  be  difficult  or  im- 
possible, if  the  arches  are  completely  broken 
down.  Much  relief,  however,  can  be  afforded 
by  proper  braces,  fitted  scientifically,  by  means 
of  a  plaster  cast. 

In  young  people,  a  cure  can  almost  invari- 
ably be  effected,  and  after  a  time  braces  and 
supports  are  not  needed. 

It  is  a  very  grave  mistake  to  suppose  that 
in  such  cases  so-called  arch  supports  will 
either  cure  flat  foot  or  that  people  with  weak 
feet  are  necessarily  condemned  to  wear  such 
supports  throughout  life. 

The  cure  is  sometimes  effected  in  a  short 

[225] 


HOW   TO   LIVE  [$3. 

time,  but  it  may  take  a  year  or  two,  and  with 
proper  management  it  can  nsnally  be  ac- 
complished, unless  there  is  some  unusual  com- 
plication. 

The  prevention  of  flat  foot  consists  largely 
in  affording  due  exercise  of  the  leg  and  foot 
muscles  and  tendons  by  plenty  of  walking  and 
running,  especially  in  childhood,  and  especially 
on  rough  ground.  Flat  pavements  are,  in- 
directly, one  cause  of  flat  foot. 


f226 


SECTIOlSr  IV 
NOTES  ON  ALCOHOL 

The  influence  of  alcohol  on  longevity  can  be 
most  satisfactorily  determined  by  the  records 
of  life  insurance  companies  wherein  the  death- 
rates  among  those  abstaining  from  alcohol 
have  been  computed  as  compared  to  those  of 
the  general  class  of  insured  lives.  In  consider- 
ing such  figures  it  is  well  to  bear  in  mind  that 
the  general  or  non-abstaining  class  comprises 
only  those  who  were  accepted  as  standard 
healthy  risks  and  so  far  as  could  be  determined 
were  moderate  in  their  use  of  alcohol.  Such 
experiences  have  been  carefully  compiled  by 
the  following  companies: 

United  Kingdom  Temperance  and  General 
Provident  Institution  of  London;^*  The  Scep- 
tre Life;^  The  Scottish  Temperance  Life  of 
Glasgow;^  The  Abstainers  and  General  Life 
of   London;^    The    Manufacturers'    Life    of 

*  The  notes  ("1"  etc.)  refer  to  the  publications  listed  at  the  close  of 
the  section. 

[227] 


HOW   TO   LIVE  [M. 

Canada;^  Security  Mutual  Life  of  Bingliam- 

ton,  N.  Y.« 
Comparative         The  couiparative  mortality  among  abstain- 
Among  ers  and  non-abstainers  in   several  of  these 

Abstainers  and 

Abstainers  compaules  is  shown  in  the  charts  exhibited  in 
this  section. 

It  is  probable  that  the  heavier  mortality 
among  non-abstainers  as  compared  to  ab- 
stainers is  not  wholly  due  to  the  chemical  effect 
of  alcohol  on  the  tissues,  but  in  some  degree 
to  collateral  excesses  (especially  those  re- 
sulting in  infection  from  the  diseases  of  vice) 
and  a  more  careless  general  manner  of  living 
engendered  by  alcoholic  indulgence;  that, 
furthermore,  those  who  indulge  in  so-called 
moderation  are  open  to  greater  temptation  to 
increased  indulgence  and  final  excess  than 
those  who  abstain  altogether. 

It  has  often  been  alleged,  however,  that  the 
lower  mortality  among  abstainers  was  due 
solely  to  a  more  conservative  habit  of  living, 
and  that  this  class  is  largely  composed  of 
people  in  favorable  or  preferred  occupations, 
such  as  clergymen  and  teachers. 

The  experience  of  the  Security  Mutual  of 
Binghamton,  N.  Y.,  does  not  support  such  a 
postulate.    During  a  twelve  years'  experience 

[  228  ] 


$4.]     NOTES  ON  ALCOHOL 

the  mortality  among  the  abstainers  was  one- 
third  that  of  the  tabular  expectation,  and  their 
occupations  were  classified  as  follows : 

Clergymen 4  per  cent. 

Farmers 19    " 

Clerks 15    "      '* 

Miscellaneous  (earning  $15  to  $25  per 
week) 62    "      " 

Mr.  Roderick  McKenzie  Moore,  Actuary  of 
the  United  Kingdom  Temperance  and  General 
Provident  Institution/  has  this  to  say  re- 
garding the  abstainers '  class  in  that  company : 

The  total  abstainer  class  was  not  "nursed  or  favored 
to  produce  a  low  mortality.  So  far  as  could  be  deter- 
mined (and  many  of  the  risks  came  in  personal  con- 
tact with  the  officers)  they  were  of  the  same  general 
class  as  the  non-abstainers.  They  were  written  by  the 
same  group  of  agents,  for  the  same  kind  of  policies, 
for  the  same  average  amounts,  and  were  in  the  same 
general  walks  of  life,  and  of  the  same  general  financial 
condition.  They  were  almost  equal  in  numbers  to  the 
general  class  and  did  not  form  a  small  high  grade 
section  of  the  policyholding  body.  On  the  contrary, 
greater  care  was  exercised  in  the  selection  of  the  non- 
abstainers  because  of  the  less  favorable  experience  an- 
ticipated on  them,  and  many  borderline  risks  were 
accepted  in  the  abstaining  class  because  of  a  feeling 
that  their  abstinence  would  neutralize  some  unfavor- 
able factor. 

[229] 


UNITED    KINGDOM    TEE^PERANCE    AND   GENERAL 

PROVIDENT     INSTITUTION    OF     LONDON 

HEALTHY  MALES -WHOLE    LIFE   POLICIES 

1@S@~1S10 

1866-70       I871-S         1876-80      1801-5      1886-90      1B91-95      1896-00     I901-S     1906- 

10 

PER 

CEMT 

\ 

110 

\ 
\ 

100 
90 
80 

\ 
\ 

>" 

\ 

\ 
\ 
\ 
\ 
S 

-*-"" 

,/ 

s 

\ 

^^. 

> 

70 

^- 

\ 

• 

/ 

\ 

\. 

60 

- 

S 

NON-ABSTAINERS,    RATIO   ACTUAL  TO   EXPECTED    MORTALITY ••»•■•  91% 

♦abstainers,   ratio  actual  to  expected  MORTAUTY— i-  — —    66% 

MORTALirr    AMONG    NON-ABSTAINERS    -STANDARD    RISKS - 

37.7%   HIGHER  THAN  AMONG    ABSTAINERS 

•that  IS.  WHERE -ACCORDING   TO    THE    MORTALITY 

TABLES    UPON    HHICH    PREMIUMS   ARE    BASED- 

100   WERE   EXPECTED  TO  DIE.  ONLY  66  ACTUAUV 

MED. 

[230] 


SCEPTRE   LIFE  ASSOCIATION 
OP   LONDON 
WHOLE   LIFE  POLICIES 
1884-1911 

tae4-99 ^99-93  94-99  99-03  04-09  09-n 


CCNT 


H)0 


90   - 


M 


70 


60 


SO 


40 


EXPECTED     MORTALITY- 


10073 


HON  AESTAINERS.    RATia   AaUAl    TO    EXPECTIB    MORTALITY—'     80» 

ABSTAH£RS.    RATIO   ACTUAL  TO   EXPECTED   MORTALITY ■——■••-•    9th 

NORTALiry    AMOM    MOM -ABSTAINERS    -STANDARD    RISKS - 
«l.9<Vb  KWHER    TMAh    AMONG    ABSTAINERS 

THE  LIFE  EXTENSION  INSTITUTE,  INC 


[231] 


THE   SCOTTESM   TEMPERANCE    LIFE 
ASSURANCE  CO.   OF  6LAS60W 
HEALTHY  MALES  -WHOLE   LIFE  POLICIES 
SeS3-191S 

1883-87     .      88-92  93-97 98-190^  03-07  08-1^ 


PER 

CENT 

90 

- 

80 

- 

70 
60 

••  "^  ^ 

"" 

\ 
\ 
\ 

N 
\ 
\ 
\ 

> 

/ 
/ 
/ 
/ 

• 

50 

t 

. ^^^ 

/ 

40 

V 

30 

- 

EXPECTED    MORTALITY' 

NON- ABSTAINERS,   RATIO    ACTUAL   TO    EXPECTED    MORTALITY' 

ABSTAINERS.  RATIO   ACTUAL  TO   EXPECTED  MORTALITY —  «•-■  • 

MORTALITY     AMONG    NON- ABSTAINERS    -STANDARD   RISKS - 
43.5%  HIGHER  THAN   AMONG    ABSTAINERS 


100% 
66% 
46% 


[232] 


COMPARATIVE MORTALITY       AMOWQ      USES      OF      ALCOHOL 

43  AMERICAN LIFE       INSURANCE       COMPANIES      1885-1808 


DEATH    RATE    AMONG 
INSURED    LIVES    GENER-  ,nn 
ALLY -MEDICO    ACTUAR-   'I'll 
lAL    TABLE - 


DEATH    RATE    AMDND 
POLICYHOLDERS    USING      |ia 
2  GLASSES     OF    BEER  '"' 

OR    1  GLASS    OF   WHISKEY 
DAILY 


DEATH    RATE    AMONG 
POLICYHOLDERS    GIVING 
HISTORY    OF    PAST    IN-     ISO 
TEMPERANCE.    BUT  AP- 
PARENTLY   CURED 


DEATH    RATE  AMONG 
POLFCYHDLOERS    USING 
MORE     THAN    8 GLASSES    . 
OF    BEER     OR    I6LASS         186 
OF    WHISKEY    DAILY.    BUT. 
REGARDED    AS    TEMPER- 
ATE   &    STANDARD   RISKS 


[233] 


HOW    TO   LIVE 


[M. 


Medico- 
Actuarial 
Mortality 
Investigation 


Now  thai  accurate  laboratory  evidence  is 
available  regarding  the  physiological  effect 
of  alcohol  in  so-called  moderate  doses  the 
insurance  experience  seenup;  consistent,  and 
the  higher  mortality  among  so-called  moder- 
ate drinkers  is  only  what  we  would  naturally 
expect  to  find  in  the  light  of  the  most  recent 
knowledge  regarding  its  effects  upon  the 
human  organism,  not  only  in  the  direct  causa- 
tion of  disease,  but  in  lowering  the  defense  to 
disease  and  increasing  the  liability  to  accident, 
and  the  tendency  to  careless  living. 

In  the  recent  medico-actuarial  investigation, 
including  forty-three  American  life  insurance 
companies,  the  combined  experience  on  users 
of  alcohol  has  been  compiled,  with  very  inter- 
esting results.  It  may  be  subdivided  as  fol- 
lows: 

First :  Those  who  were  accepted  as  standard 
risks  but  who  gave  a  history  of  occasional  al- 
coholic excess  in  the  past.  The  mortality  in 
this  group  was  50  per  cent,  in  excess  of  the 
mortality  of  insured  lives  in  general,  equiva- 
lent to  a  reduction  of  over  four  years  in  the 
average  lifetime  of  the  group. 

Second :  Individuals  who  took  two  glasses  of 
beer,  or  a  glass  of  whisky,  or  their  alcoholic 

[  234  ] 


H.]  NOTES    ON   ALCOHOL 

equivalent,  each  day.  In  this  group  the  mor- 
tality was  18  per  cent,  in  excess  of  the  average. 

Third:  Men  who  indulge  more  freely  than  i 

the  preceding  group,  but  who  were  considered 
acceptable  as  standard  insurance  risks.  In 
this  group  the  mortality  was  86  per  cent,  in 
excess  of  the  average.  In  short,  we  find  the 
following  increase  of  mortality  over  the  aver- 
age death  rate  among  insured  risks  generally : 

Steady  moderate  drinkers  but  accepted 

as  standard  risks 86  per  cent. 

Having  past  excesses 50    "      ** 

Very  moderate  drinkers 18    "      " 

This  means  that  steady  drinkers  who  exceed 
two  glasses  of  beer  or  one  glass  of  whisky 
daily  are  not,  on  the  evidence,  entitled  to 
standard  insurance,  but  should  be  charged  a 
heavy  extra  premium. 

In  these  groups,  the  death  rates  from 
Bright 's  disease,  pneumonia  and  suicide  were 
higher  than  the  normal. 

The  per  capita  consumption  of  alcohol  has  consumptdon 
greatly  increased  in  the  United  States  in  re- 
cent years,  while  in  the  United  Kingdom  it 
has  materially  decreased,  as  shown  in  the  fol- 
lowing table.  This  factor  must  be  considered 
in  assigning  a  cause  for  the  increasing  mor- 

[235] 


HOW   TO   LIVE 


[H. 


tality  fronf  degenerative  diseases  in  tMs  coun- 
try as  compared  to  a  decreasing  mortality 
from  these  maladies  in  Great  Britain. 

ANNUAL  PER  CAPITA  CONSUMPTION  (IMPERIAL  GALS.) 
OF  ALCOHOL  IN  VARIOUS  COUNTRIES 
1896-1912 


1896-1900. 

1908-1912. 

§3 
© 

pq 

6 

ft 

-t.3 
O 

Eh 

6 

1 

73 

ft 

o 

Germany 

25.4 

31.6 

5.5 

13.01 

1.37 
.39 
19.9 
.30 

1.66 
1.05 
1.7 
.81 

28.43 
33.04 
27.1 
14.12 

22.4 
26.65 

8.6 
16.62 

1.09 
.26 

24.7 
.52 

1.29 

.71 

1.42 

1.02 

24.78 
27.62 
34  72 

United  Kingdom. . . 
France 

United  States 

18.16 

Laboratory  and   Clinical   Evidence   Relating  to 
the  Physiological  Effects  of  Alcohol 

To  interpret  correctly  the  mortality  statis- 
tics relating  to  moderate  drinkers  and  total 
abstainers,  one  must  have  some  knowledge 
of  the  physiological  effects  of  alcohol  in  so- 
called  moderate  doses,  a  knowledge  which  is 
often  lacking  in  those  who  assume  to  interpret 
such  statistics. 

For  example:  If  it  could  be  shown  that 
small  doses  of  alcohol  produce  no  ascertain- 
able ill  effects  upon  the  human  organism,  the 
higher  mortality  among  the  moderate  drinkers 
as  compared  to  total  abstainers  might  have  to 

[236] 


H.]     NOTES  ON  ALCOHOL 

be  explained  as  due  to  some  as  yet  unrecog- 
nized cause  or  causes  other  than  alcohol.  But 
if  laboratory  and  clinical  evidence  shows  that 
alcohol  in  so-called  moderate  quantities  (social 
moderation)  produces  definite  ill  effects,  such 
as  lowering  the  resistance  to  disease,  increas- 
ing the  liability  to  accident  and  interfering 
with  the  ef&ciency  of  mind  and  body  and  thus 
lessening  the  chances  for  success  in  life,  to  say 
nothing  of  any  toxic  degenerative  effect  upon 
liver,  kidneys,  brain  and  other  organs,  the 
excess  mortality  that  unquestionably  obtains 
among  moderate  drinkers  as  compared  to  total 
abstainers  must  be  ascribed  chiefly  to  alcohol. 

It  is  not  possible  here  to  give  all  the  evi- 
dence, but  the  following  items  will  serve  to 
clarify  these  questions. 

Kraepelin^^  and  his  pupils  have  contributed  Effect  on  Brain 
most  extensively  to  our  knowledge  on  this  system 
subject.  According  to  such  authorities,  a  half 
to  a  whole  liter  of  beer  is  sufficient  to  lower 
intellectual  power,  to  impair  memory,  and  to 
retard  simple  mental  processes,  such  as  the 
addition  of  simple  figures.  Habitual  associa- 
tion of  ideas,  and  free  association  of  ideas  are 
interfered  with. 

As  far  back  as  1895,  Smith  demonstrated  the 

[  237  ] 


HOW   TO   LIVE  [H. 

influence  of  small  doses  of  alcohol  in  impairing 
memory,  and  these  results  have  been  con- 
firmed by  Kraepelin  and  quite  recently  by 
Vogt  ^^  in  experiments  on  his  own  person — 
15  cc.  (about  4  teaspoonfuls)  of  whisky  on 
an  empty  stomach,  or  25  cc.  with  food,  being 
sufficient  to  distinctly  impair  the  power  to 
memorize. 

Careful  and  exact  experiments  have  shown 
the  influence  of  moderate  doses  of  alcohol  in 
lessening  the  amount  of  work  performed  by 
printing  compositors.  There  has  also  been 
shown  a  disturbance  in  the  sequence  of  ideas. 
The  time  that  elapses  between  an  irritation 
and  the  beginning  of  a  responsive  movement 
can  be  measured  within  one  one-thousandth 
of  a  second.  According  to  Aschaffenburg,^^ 
under  the  influence  of  even  very  small  doses 
of  alcohol  this  reaction  period  is  disturbed  and 
shortened.  It  is  below  the  normal,  the  ac- 
celeration being  attained  at  the  expense  of 
precision  and  reliability.  Indeed,  the  reaction 
is  often  premature,  and  constitutes  a  false  re- 
action— **the  judgment  of  the  reason  comes 
limping  along  after  the  hasty  action. ' ' 

It  is  now  conceded  that  alcohol  is  not  a  real 
brain  stimulant,  but  acts  by  narrowing  the 

[238] 


H]  NOTES    ON   ALCOHOL 

field  of  consciousness.  By  gradually  overcom- 
ing the  higher  brain  elements  the  activities  of 
the  lower  ones  are  released,  hence  the  so-called 
stimulation  and  the  lack  of  judgment  and  com- 
mon sense  often  shown  by  those  even  slightly 
under  the  influence  of  alcohol.  The  man  who 
wakes  up  under  alcohol  is  really  going  to  sleep, 
as  far  as  his  judgment  and  reason  are  con- 
cerned. Complete  abolition  of  consciousness 
is  brought  about  by  sufficient  doses  as  when 
ether  or  chloroform  is  taken. 

Under  moderate  doses,  muscular  efficiency 
is  at  first  increased  a  little  and  then  lowered, 
the  total  effect  being  a  loss  in  working  power, 
as  shown  by  the  experiments  of  Dubois, 
Schnyder,^^  Hellsten,^^  and  others. 

MuUer,  Wirgin  and  others  ^^  have  shown  influence 
that  alcohol  restricts  the  formation  of  anti-  Resistance  to 
bodies  (the  function  of  which  is  to  resist  in- 
fection in  the  blood)  in  rabbits,  and  Laitinen  ^^ 
has  shown  that  the  prolonged  administration 
of  small  doses  in  men  (15  cc.)  is  sufficient 
to  lower  vital  resistance,  especially  to  typhoid 
fever. 

Eubin  ^'^  has  demonstrated  that  alcohol, 
ether  and  chloroform,  injected  under  the  skin, 
render  rabbits  more  vulnerable  to  streptococ- 

[  239  ] 


Disease 


HOW   TO   LIVE  [H. 

cus  (blood  poison)  and  pneumococcns  infection 
(pneumonia) ;  Stewart/^  that  small  amounts 
lower  the  resistance  to  tuberculosis  and 
streptococcus  infection;  Craig  and  Nichols, ^^ 
that  moderate  doses  of  whisky  were  sufficient 
to  cause  a  negative  Wassermann  reaction  in 
syphilitic  subjects;  Fillinger^^  found  the  re- 
sistance of  red  blood  cells  much  reduced  after 
the  administration  of  champagne  to  healthy 
human  subjects.  Similar  results  were  found 
in  dogs  and  rabbits. 

Weinburg  ^^  confirmed  these  results  'by  the 
same  methods,  showing  that  20  per  cent,  of  the 
red  cells  lose  their  resistance  after  the  ad- 
ministration of  450  cc.  of  champagne. 

Parkinson,^^  in  a  series  of  careful  tests, 
failed  to  establish  any  influence  on  phagocy- 
tosis (capacity  of  the  white  blood  cells  to  de- 
stroy bacteria),  except  when  large  doses  or 
continuous  moderate  doses  were  taken. 
Effect  on  Ou  the  heart  and  circulation,  alcohol  acts  as 

Circulation 

a  depressant,  increasing  the  rate,  but  not  the 
force,  of  the  pulse.  It  causes  depression  of 
the  nerve  center  controlling  the  blood  vessels 
and  thus  lowers  blood  pressure.  Large  doses 
cause  paralysis  of  these  nerves  and  of  the 
heart. 

[240  J 


$4.]  NOTES    ON   ALCOHOL 

Miller  and  Brooks  ^^  found  from  small  doses 
(6  to  12  cc.  absolute  alcohol)  an  increase  in 
blood  pressure  in  conscious  (unanestbetized) 
animals,  contrary  to  the  findings  of  Crile,^* 
Cabot,^^  Dennig,^^  Hindelang  and  Griinbaum, 
Alexandrotf  ^^  and  others,  in  man;  but  the 
amounts  were  small  and  variable,  according 
to  individual  susceptibility,  thus  showing  the 
drug  to  he,  even  on  such  evidence,  uncertain 
and  unserviceable  as  a  heart  stimidant. 

Atwater  and  Benedict,^^  and  Beebe  ^^  and  Poodvaiuc 
Mendel,^^  have  shown  that  alcohol  is  a  ^^  pro- 
tein sparer, ' '  and  can,  to  some  extent,  take  the 
place  of  fats  and  carbohydrates.  This  is  what 
is  meant  by  calling  alcohol  a  ^  ^  food. ' '  Always, 
however,  it  fails  to  pass  some  test  by  which 
true  foods  are  measured.  Apart  from  its 
effect  on  the  nervous  system,  among  which 
must  be  figured  its  action  on  the  blood  vessels 
which  causes  a  loss  of  body  heat,  Mendel  has 
shown  that  in  moderate  doses  (96  cc.  daily)  it 
increases  the  outj^ut  of  uric  acid  and  allied 
(purin)  bodies  derived  from  the  tissues,  a 
fact  which  distinguishes  it  from  all  other 
foods.  These  poisonous  or  drug  effects  must 
always  be  considered,  together  with  any  al- 
leged nourishing  effects.    Alcohol  is  still  used 

[241] 


HOW   TO   LIVE  [§4. 

by  some  as  a  rapidly  available  fuel-food  in 
fevers,  and  when  ordinary  foods  cannot  be 
readily  digested  and  made  available.  But  this 
is  done  to  a  much  less  degree  than  formerly, 
now  that  its  narcotic  and  poisonous  effects 
are  more  fully  understood.  Sugar  and  water 
often  serve  quite  as  useful  a  purpose. 

It  seems  reasonable,  on  the  evidence  here- 
in presented,  to  class  alcohol  among  the 
narcotic  or  *^ deadening''  drugs,  such  as  ether 
or  chloroform.  Indeed,  Aschaffenburg  ^^  has 
recently  called  attention  to  the  growth  of  the 
ether  habit  in  eastern  Germany,  where  this 
drug  is  used  as  a  so-called  stimulant,  while 
in  reality  the  effects  are  well  known  to  be 
narcotic,  or  deadening. 

The  laboratory  and  the  life  insurance  rec- 
ords simply  give  exact  expression  to  what 
has  long  been  a  matter  of  common  knowledge 
to  the  employer  of  labor  and  to  leaders  and 
commanders  of  men ;  to  wit,  that  the  influence 
of  alcohol  on  any  large  group  of  men,  whether 
they  be  artisans  or  soldiers,  is  harmful  and 
lowers  the  ef&ciency  of  the  group.  Individual 
susceptibility  varies,  but  the  man  who  thinks 
he  is  an  exception  and  can  indulge  with  safety 
may  find  that  he  is  mistaken  only  after  serious 

[242] 


$4]  NOTES    ON   ALCOHOL 

damage  to  the  body  has  been  done  and  per- 
haps a  definite  loss  sustained  in  happiness  and 
achievement. 

Stockard,^^  in  his  experiments  on  animals,  Effecton 
has  demonstrated  conclusively  that  the  germ 
cells  of  males  can  be  so  injured  by  allowing  the 
subjects  to  inhale  the  fumes  of  alcohol  that 
they  give  rise  to  defective  offspring,  although 
mated  with  vigorous  untreated  females.  The 
offspring  of  those  so  treated  when  reaching 
maturity  are  usually  nervous  and  slightly  un- 
dersize.  These  effects  are  apparently  con- 
veyed through  the  descendants  for  at  least 
three  generations.  Such  evidence  establishes 
at  least  the  probability  of  the  transmission  of 
serious  ill  effects  to  human  offspring  through 
alcoholic  indulgence  of  the  male  parent. 

Much  of  the  statistical  evidence  that  has 
been  produced  on  both  sides  of  this  question 
of  the  transmissibility  of  the  effect  of  alcohol 
is  misleading  unless  very  critically  analyzed, 
but  the  results  of  exact  laboratory  experiments 
can  hardly  be  gainsaid. 

Those  who  trifle  with  alcohol  should  at  least 
take  the  precaution  to  be  periodically  ex- 
amined in  order  to  detect  the  earliest  signs  of 
ill-effect.     One's  own  feelings  are  not  safe 

[243] 


HOW   TO   LIVE  [§4. 

guides,  and  may  fail  to  warn  of  danger  nntil 
serious  damage  has  been  done. 

In  1914,  at  the  annual  meeting  of  the 
National  Council  of  Safety,  at  which  there 
were  present  representatives  from  several 
hundred  large  industries,  the  members  unan- 
imously voted  to  abolish  liquor  from  their 
plants.  It  has  been  well  stated  by  Quensel  ^^ 
that  *^work  and  alcohol  do  not  belong  to- 
gether, especially  when  the  work  demands 
wideawakeness,  attention,  exactness  and  en- 
durance. ' ' 

The  restrictive  and  prohibitive  measures  of 
the  French  and  Kussian  governments,  the  well 
known  opposition  of  the  Kaiser  to  alcohol  and 
the  warnings  uttered  by  Lord  Kitchener  and 
leading  British  statesmen,  are  sufficient  evi- 
dence that  the  condemnation  of  alcohol  repre- 
sents the  deliberate  judgment  of  the  world's 
strong  men. 

REFERENCES 

1.  United   Kingdom   Temperance   and    General   Provident 
Institution  of  London,  Annual  Report,   1910. 

2.  Sceptre  Life  Association,  Annual  Report,  1912. 

3.  Scottish  Temperance  Life  Assurance  Company,  Annual 
Report,  1912. 

4.  The  Abstainers  and  General  Insurance  Company,  Ltd., 
Annual  Report,  1912. 

[  244  ] 


§4]  NOTES    ON   ALCOHOL 

5.  McMahon,  T.  F.:  The  Use  of  Alcohol  and  the  Life  In- 
surance Risk.  Proceedings  of  the  Association  of  the 
Life  Insurance  Medical  Directors  of  America,  1911, 
Twenty-second  Annual  Meeting,  p.  473  j  Medical  Rec- 
ord, LXXX,  p.  1121. 

6.  Lounsberry,  R.  L.:  Proceedings  of  the  Life  Assurance 
Medical  Directors,  October,  1913. 

7.  Moore,  Roderick  McKenzie:  On  the  Comparative  Mor- 
tality Among  Assured  Lives  of  Abstainers  and  Non- 
Atstainers  from  Alcoholic  Beverages.  Transactions  of 
the  Institute  of  Actuaries,  1913,  XXXVIII,  pp.  248-272. 

8.  Report  of  Medico-Actuarial  Mortality  Investigation,  IV, 
pp.  11-13. 

9.  Statistical  Abstract  for  the  United  Kingdom,  Sixty- 
first  Number,  1899-1913  (Wyman  &  Sons],  London, 
1914,  p.  173;  Statistical  Abstract  for  the  Principal  and 
Other  Foreign  Countries,  1901-1912,  Thirty-ninth  Num- 
ber, pp.  505,  506,  507;  Statistical  Abstract  of  the 
United  States,  Thirty-sixth  Number,  1913,  p.  516. 

10.  Kraepelin,  Emil :  Ueher  die  Beeinflussung  einfacher 
psychischer  Vorgdnge  durch  einige  Arzneimittel,  Ver- 
lag  von  Gustav  Fisher,  Jena,  1892;  Aschaffenburg, 
Gustav:  Praktische  Arteit  unter  Alkoholwirkung, 
Psychologische  Arleiten,  1896,  I,  pp.  608-626;  Kurz, 
Ernest,  and  Kraepelin,  Emil:  Ueher  die  Beeinflussung 
psychischer  Vorgdnge  durch  regelmdssigen  Alkohol- 
genuss,  Psychologische  Arheiten,  1901,  III,  pp.  417-457; 
Mayer,  Martin:  Ueher  die  Beeinflussung  der  Schrift 
durch  den  Alkohol,  Psychologische  Arheiten,  1901,  III, 
pp.  535-586;  Rudin,  Ernst:  Ueher  die  Dauer  der  psy- 
chischen  Alkoholwirkung,  Psychologische  Arheiten,  IV, 
pp.  1-44. 

11.  Vogt,  R. :  Om  virkningen  af  15-50  cm3  koncentrert 
spiritus  paa  erindringsevnen,  Norsk.  Mag.  f.  Laege- 
vidensh.,  1910,  LXXI,  pp.  605-626;  The  Lancet  (Lon- 
don), 1910,  II,  p.   1040. 

12.  Aschaffenburg,  Gustav:  Crime  and  Its  Repression,  Lit- 
tle, Brown  &  Company,  Boston,  1913,  p.  84. 

[245] 


HOW   TO   LIVE  t§4. 

13.  Schnyder,  L. :  Alkohol  und  Muskelkraft,  Archiv  fur 
Physiologie,  1902-3,  XCIII,  p.  451. 

14.  Hellsten,  A.  F. :  Ueher  den  Einfliiss  von  Alkohol,  Zucker 
und  Thee  auf  die  Leistungsfdhigkeit  des  Muskels, 
Munchen  Med.  Wchnschr.,  1914,  LI,  pp.  18-94. 

15.  Bastedo,  Walter  A. :  Materia  Medica  Pharmacology  and 
Therapeutics,  W.  B.  Saunders  Company,  Philadelphia 
and  London,  1913,  p.  333. 

16.  Laitinen,  T. :  The  Norman  Kerr  Lecture  on  The  Influ- 
ence of  Alcohol  on  Immunity,  Med.  Rec,  LXXVI,  1909, 
pp.  445-446.  Read  before  the  Twelfth  International 
Anti-Alcoholic  Congress,  held  in  London,  July,  1909; 
Uher  die  Einwirkung  der  kleinsten  Alkoholengen  auf 
die  Widerstandsfdhigkeit  des  tierischen  Organismus 
mit  hesonderer  Beriicksichtigung  der  Nachkommen- 
schaft,  Ztschr.  f.  Hyg.  u.  Infections-krankheiten, 
LVIII,  1907-8,  p.  139. 

17.  Rubin,  George:  The  Influence  of  Alcohol,  Ether,  and 
Chloroform  on  Natural  Immunity  in  its  Relation  to 
Leucocytosis  and  Phagocytosis,  Jour.  Infct.  Dis.,  1904, 
I,  pp.  425-444. 

18.  Stewart,  Chas..  E.:  The  Influence  of  Alcohol  on  the  Op- 
sonic Power  of  the  Blood,  Mod.  Med.,  1907,  XVI,  pp. 
241-246.  Read  before  the  American  Society  for  the 
Study  of  Alcohol  and  Drug  Neuroses,  Atlantic  City, 
June  4,  1907,  and  published  in  the  Jour,  of  Inebriety. 

19.  Craig,  Chas.  F.,  and  Nichols,  Henry  J.:  The  Effect  of 
the  Ingestion  of  Alcohol  on  the  Result  of  the  Gom/ple- 
m^ent  Fixation  Test  in  Syphilis,  Jour.  A.  M.  A.,  1911, 
LVII,  pp.  474-76. 

20.  Fillinger,  F.  V.:  Weitere  Mitteilungen  iiber  Resistenz- 
verm,inderung  der  Erythrozyten  nach  Alkoholgenuss, 
Deutsch.  Med.  Wchnschr.,  1912,  XXXVIII,  p.  999. 

21.  Weinburg,  W.  W. :  The  Lowering  of  Stability  of  Ery- 
throcytes in  Alcoholic  Intoxication,  Russky  Vratch, 
1912,  II,  p.  1324;  New  York  Med.  Jour.,  1912,  XCVI, 
p.  1040. 

[  246  ] 


M.]  NOTES    ON  ALCOHOL 

22.  Parkinson,  P.  P.:  TJie  Relation  of  Alcohol  to  Imnvu- 
nity,  The  Lancet   (London),  1909,  VII,  pp.  1580-82. 

23.  Brooks,  Clyde:  The  Action  of  Alcohol  on  the  'Normal 
Intact  Unanesthetized  Animal,  Jour.  A.  M.  A.,  1910, 
LV,  pp.  372-73.  Read  in  the  Section  on  Pathology  and 
Phvsiologv  of  the  A,  M.  A.  at  the  Sixty-first  Session, 
St.' Louis,"  June,  1910. 

24.  Crile,  George  W. :  Blood  Pressure  in  Surgery,  J.  B. 
Lippincott  Company,  Philadelphia,  1903.  Cartwright 
Prize  of  the  Alumni  Ass'n  of  the  College  of  Physicians 
and  Surgeons,  Xew  York  City. 

25.  Cabot,  Pichard  C:  Studies  of  the  Action  of  Alcohol  in 
Disease,  Especially  uvon  the  Circulation,  Med.  News, 
LXXXIII,  1903,  pp.  145-153.  Bead  before  the  Associa- 
tion of  American  Physicians,  May  13,  1903. 

26.  Dennig,  Hindelang  und  Grubaum:  Uher  den  Einfluss 
des  Alkohols  auf  den  Blutdruck  und  die  Herzarheit  in 
pathologischen  Zustdnden,  ISTamentlich  beim  Fieber, 
Deutsch.  Arch.  f.  klin.  Med.,  1909,  XCVI,  pp.  153-162. 

27.  Alexandroff,  Emilie:  Ueher  die  analeptische  Wirkung 
des  Alkohols  hei  pathologischen  Zustdnden,  Cor.  Bl.  f. 
schweiz.  Aerzte.,  1910,  XL,  pp.  465-475;  Action  of  Al- 
cohol During  Febrile  and  other  Pathologic  Conditions, 
Jour.  A.  M.  A.,  1910,  LV,  p.  174. 

28.  Atwater,  W.  A.,  and  Benedict,  F.  G. :  An  Experimental 

Inquiry  Regarding  the  'Nutritive  Value  of  Alcohol^  Na- 
tional Academy  of  Science,  1902,  Sixth  Memoir. 

29.  Beebe,  L.  B.:  The  Effect  of  Alcohol  and  Alcoholio 
Fluids  'Upon  the  Excretion  of  Uric  Acid  in  Man,  Amer. 
Jour.  Physiol.,  1904,  XII,  pp.  13-37. 

30.  Mendel,  L.  B.,  and  Hilditch,  Warren  W.:  The  Influence 
of  Alcohol  Upon  Nitrogenous  Metabolism  in  Men  and 
Animals,  Amer.  Jour.  Physiol.,  1910,  XXVII,  pp.  1-23. 

31.  Aschaffenburg,  Hid. 

82.  Stoekard,  C.  P.:  A  Study  of  Further  Generations  of 
Mammals  from  Ancestors  Treated  loith  Alcohol,  Proc. 
Soc.  Exper.  Biol,  and  Med.,  1914,  XI,  p.  136. 

[247] 


HOW   TO   LIVE  [H. 

33.  Quensel,  Ulrik:  The  Alcohol  Question  from  a  Medical 
Viewpoint — Studies  in  the  Pathology  of  Alcoholism, 
Year  Book,  United  States  Brewers'  Association,  1914, 
p.   168. 


Bastedo,  Walter  A.:  Materia  Medica  Pharmacology 
and  Therapeutics,  W.  B.  Saunders  Company,  Philadel- 
phia and  London,  1913,  p.  318. 

Bertillon,  Jacques:  On  Mortality  and  the  Causes  of 
Death  According  to  Occupations,  Proceedings  of  the 
Fifteenth  International  Congress  on  Hygiene  and 
Demography,  Washington,  1912,  I,  p.  345. 

Boos,  William  F. :  The  Relation  of  Alcohol  to  Indus- 
trial Accidents  and  to  Occupational  Diseases,  Proceed- 
ings of  the  Fifteenth  International  Congress  on  Hy- 
giene and  Demography,  Washington,  1912,  I,  p.  829. 

Cabot,  Eichard  C. :  The  Consumption  of  Alcohol  and  of 
Other  Medicines  at  the  Massachusetts  General  Hos- 
pital, Boston  Med.  Jour.,  CLX,  1909,  pp.  480-81. 

Dixon,  W.  E. :  Alcohol  in  Relation  to  Life,  The  Nine- 
teenth Century,  1910,  LXVII,  pp.  516,  523. 

"Ethyl  Alcohol,"  The  Dispensatory  of  the  United 
States  of  America,  J.  B.  Lippincott  &  Company,  Phila- 
delphia, 19th  edition,  p.  102. 

Ewald:  Alcohol  in  Relation  to  Infectious  Diseases, 
Med.  Kec,  1913,  LXXXIV,  p.  75.  Pead  before  the 
Fourth  National  Congress  on  Physiotherapy,  Berlin, 
March  26,  1913. 

Horsley,  Sir  Victor:  Discussion  on  Alcohol  in  Thera- 
peutics, Med.  Pec,  1912,  LXXI,  p.  951.  Read  before 
the  Hunterian  Society. 

Hunter,  Arthur:  Can  Insurance  Experience  he  Applied 
to  Lengthen  Life?  Proceedings  of  the  Association  of 
Life  Insurance  Presidents,  Eighth  Annual  Meeting, 
1914,  pp.  27-37. 

Kelynak,  T.  M. :  The  Drink  Prollem,  London,  Methuen 
&  Company,  1907. 

[  248  ] 


H.]  NOTES   ON  ALCOHOL 

Landau,  Anastazy:  Beitrage  zur  hehre  vom  Purins- 
toffwechsel  und  zur  Frage  iiher  den  Alkoholeinfluss  auf 
die  Harnsaureaussclieidung ,  Deutsch.  Arch  f  klin 
Med.,  XCV,  1908-9,  pp.  280-328. 

Miller,  Joseph  L.:  The  Physiologic  Action,  Uses  and 
Abuses  of  Aloohol  in  the  Circulatory  Disturbance  of  the 
Acute  Infection,  Jour.  A.  M.  A.,  1910,  LV,  pp.  2034- 
2037.  _  Read  in  the  joint  session  of  the  Sections  of 
Practice  of  Medicine  and  Pharmacology  and  Therapeu- 
tics of  the  A.  jNI.  a..  Sixty-first  Annual  Session,  held  at 
St.   Louis,   June,    1910. 

Neff,  Irwin  H.:  The  Problem  of  Drunkenness,  Proceed- 
ings of  the  Fifteenth  International  Congress  on  Hy- 
giene and  Demography,  Washington,  1912,  IV,  p.  510. 

Phelps,  Edward  Bunnell:  The  Mortality  from  Alcohol 
in  the^  United  States,  Proceedings  of  the  Fifteenth  In- 
ternational Congress  on  Hygiene  and  Demography, 
Washington,  1912,  Vol.  I,  p.  813. 

Proceedings:  Association  of  Life  Insurance  Medical 
Directors,  October,  1911. 

Report  of  the  Committee  of  Fifty  on:  Physiological 
Aspects  of  the  Liquor  Problem,  Houghton,  Mifflin  & 
Company,  two  volumes,  1903. 

Togel,  O.,  Brezina,  E.,  and  Durig,  A.:   Ueber  die  hoh- 
lenhydratsparende    Wirkung    des    Alkohols,    Biochem 
Ztschr.,  1913,  I,  296  j  Editorial,  Jour.  A.  M.  A.,  1913, 
LXI,  p.  967. 

Williams,  Henry  Smith:  Alcohol,  How  it  Affects  the 
Individual,  the  Community  and  the  Race,  The  Century 
Company,  New  York,  1909. 

Woods,  Robert  A. :  The  Prevention  of  Inebriety :  Com- 
munity Action.  Proceedings  of  the  Fifteenth  Interna- 
tional Congress  on  Hygiene  and  Demography,  Wash- 
ington, 1912,  IV,  p.  517.  s.    i^  :i> 


[249] 


HOW  TO  LIVE 


[§4. 


Nutrition 

Laboratory 

Experiments 


Psychological 
Effects 


Additional  Notes  on  Alcohol 

There  has  lately  been  undertaken  at  the 
Nutrition  Laboratory  of  the  Carnegie  Insti- 
tution at  Washington  a  very  broad  and  com- 
prehensive study  of  the  effect  of  moderate 
doses  of  alcohol  on  the  healthy  and  normal 
human  body.  The  immense  scope  of  the 
investigation  planned  may  be  judged  by  the 
fact  that  under  the  physiological  division  of 
the  research,  as  laid  out  by  Professors  Ray- 
mond Dodge  and  E.  C.  Benedict,  there  are 
seven  main  sections  and  one  hundred  and 
sixty  subdivisions.  The  program  has  been 
arranged  after  conferences,  either  in  person 
or  by  letter,  with  the  leading  physiologists 
of  the  world,  and  may  take  ten  years  to 
complete. 

The  psychological  program,  carried  out 
with  the  co-operation  of  Dr.  F.  Lyman  Wells, 
has  already  been  completed  and  the  results 
recently  published.^^  These  results  must  be 
accepted  as  the  testimony  of  pure  science, 
free  from  all  bias  or  even  remote  suggestion 
of  propaganda.  They  were  based  upon 
experiments  with  moderate  doses  of  alcohol 
(30  cubic  centimeters,  or  about  8  teaspoon- 

[  249a  ] 


$4.]     NOTES  ON  ALCOHOL 

fuls,  and  45  cubic  centimeters)  upon  ten 
normal  subjects,  very  moderate  users  of 
alcohol,  and  may  be  sunnnarized  as  fol- 
lows : 

A  very  simple  reflex  act,  the  ^^mee-jerk,^' 
a  nervous  mechanism  controlled  by  a  center 
at  the  lower  level  of  the  spinal  cord,  was  Lower  Levels 
markedly  depressed,  the  time  of  response 
being  increased  10  per  cent,  and  the  thicken- 
ing of  the  muscles  concerned  in  the  act  de- 
creased 45  per  cent.  In  some  subjects  the 
larger  dose,  45  cubic  centimeters,  practically 
abolished  the  knee-jerk. 

The  eye-lid  reflex,  elicited  by  a  sudden 
noise,  showed  the  next  largest  effect,  the 
time  of  response  being  increased  7  per  cent. 
and  the  degree  of  movement  decreased  19 
per  cent. 

Other  nervous  mechanisms,  or  reflex  arcs, 
at  the  higher  levels  of  the  cord,  were  next 
investigated:  (1)  eye-reaction  to  suddenly 
appearing  stimulus,  and  (2)  speech  reaction 
to  visual  word  stimuli.  Dose  A  (30  cubic 
centimeters),  accelerated  the  eye-reaction,  Higher 
while  dose  B  (45  cubic  centimeters)  posi- 
tively depressed  it,  agreeing  with  the  simple 
reaction    experiments    of    Kraepelin.      This 

[  249b  ] 


HOW  TO  LIVE  [§4. 

was  the  only  instance  of  acceleration  of 
movement  of  the  voluntary  muscles  through 
alcohol,  all  the  other  tests  showing  it  to  be 
a  consistent  depressant.  The  speech  reaction 
showed  a  positive  depressant  effect  of  3  per 
cent. 

Memory  Free   assoclation   of   ideas   and   memory 

tests  were  also  made,  and  showed  practically 
no  effect  from  alcohol,  but,  unfortunately, 
the  smaller  dose  only  was  used  in  these  tests. 
The  sensitiveness  to  electrical  stimulation 
was  decreased  14  per  cent. 

Motor  co-ordination,  as  evidenced  by  eye- 
movements  in  fixating  seen  objects,  was  next 
investigated.  The  velocity  of  these  move- 
ments was  decreased  11  per  cent.  Finger- 
movements,  measured  in  an  exceedingly 
delicate  way,  were  reduced  in  speed  9  per 
cent. 

Heart  and  The  effect  ou  the  pulse  while  these  tests 

were  made  was  observed,  and  electrocardio- 
grams taken.  The  pulse  was  found  to  be 
accelerated,  but  not  increased  in  force,  that 
is,  the  ** brake"  was  taken  off  the  heart,  but 
no  driving  force  supplied  by  alcohol.  The 
condition  of  the  circulation  was  impaired  by 
the  narcotic  effect  of  alcohol  on  the  cardio- 

[  249c  ] 


Pulse 


eases 
Organic 


HI  NOTES   ON   ALCOHOL 

inhibitor}^  center  wliich  holds  tlie  lieart  action 
in  check. 

According  to  the  investigators,  the  effect  De-r 
is  to  *^ decrease  organic  efficiency."  This  Efridency 
should  shnt  off  snch  little  debate  as  still 
persists  -with,  respect  to  alcohol  having  any 
yalne  as  a  heart  stimulant. 

While  these  investigations  only  confirm  in 
part  the  contention  of  the  Kraepelin  school 
that  alcohol  first  acts  by  depressing  the 
higher  centers,  and  tend  to  show  that  its  first 
and  most  profound  effect  is  on  the  lower 
levels  of  the  spinal  cord  and  the  simpler 
nervous  mechanisms,  it  confirms  the  view  of 
these  and  other  investigators,  that  the  total 
effect  of  alcohol  is  that  of  a  narcotic,  depress-  Always  a 

'  -^  Depressant 

ing  drug,  even  in  the  smallest  doses  usually 
taken  as  a  beverage. 

The  possible  reactions  are  more  complex 
than  those  supposed  by  Kraepelin,  and  there 
is  evident  in  the  higher  centers  (the  effect 
on  hi2;hest  brain  functions,  were  not  meas-  Resistance 
ured  by  Dodge  and  Benedict)  a  power  of  g^^?^.^^ 
^'autogenic  reinforcement,"  which  is  well 
exemplified  by  the  ability  of  a  half-intoxi- 
cated person  to  sober  up  under  some  shock 
or  strong  incentive.    "When  social  conditions 

[ 249d  ] 


HOW  TO  LIVE 


[H. 


Explanation 
of  Memory 

Effects 


Lower 
Resistance 


do  not  stimnlate  this  reinforcement,  but,  on 
the  contrary,  dull  and  retard  it,  as  in  con- 
vivial company,  there  is  reinforcement  of 
the  lower,  more  animal  mechanisms  of  the 
nervons  system,  and  we  have  exhibited  re- 
volting and  foolish  reactions  to  alcohol, 
which  are  consistent  with  these  findings. 

The  slight  effect  on  memory  and  free  asso- 
ciation is  explained  partly  by  the  methods 
used  in  the  laboratory  (difference  in  time  of 
recognizing  words  suddenly  exposed  a  second 
time),  which  are  more  in  the  nature  of 
** short  cuts"  and  perhaps  not  so  accurate  a 
reproduction  of  normal  memorizing  as  those 
employed  by  Kraepelin  and  Vogt  (memoriz- 
ing numbers  and  verse),  and  partly  by  the 
power  of  *' autogenic  reinforcement,"  which 
it  is  difficult  to  eliminate  in  a  laboratory  test. 

This,  the  latest  contribution  of  science  to 
the  study  of  alcohol,  gives  added  proof  that 
the  higher  mortality  among  so-called  mod- 
erate users  of  alcohol  is  largely  due  to  the 
unfavorable  effect  on  the  protective  mechan- 
ism of  the  body. 

This  has  been  further  emphasized  by  the 
studies  of  Eeich  ^^  at  the  University  of 
Munich,  who  found  that  the  resistance  of 

[  249e  ] 


M]  NOTES   ON  ALCOHOL 

blood  cells  to  salt  solution  and  to  typhoid 
bacilli  was  less  among  alcohol  users  than 
among  total  abstainers. 

Konradi  ^^  has  found  that  comparatively 
few  antibodies  against  cholera  germs  develop 
in  persons  who  consume  alcohol  daily  in  fairly 
large  quantities  and  who  had  been  inoculated 
against  cholera.  Pampoukis  ^^  has  observed 
that  alcoholics  are  not  favorable  subjects  for 
inoculation  against  rabies.  The  Pasteur 
Institute  in  Budapest  has  made  similar 
observations,  based  on  twenty-five  years' 
experience. 

Additional  References 

33.  Benedict,  E.  C. :  The  Psychological  Effects  of  Alcohol, 
The  Carnegie  Institution,  Washington,  D.  C,  1916. 

Benedict,  E.  C. :     The  Psychologic  Effect  of  Alcohol  on 
Man,  The  Journal  A.  M.  A.,  1916,  Ixvi,  p.  1424. 

34.  Reich,  H.  W. :  Ueher  den  Einfluss  des  Alkoholgenusses 
auf  Bakterizidie,  Phagozytose  und  Resistenz  der  Ery- 
throcyten,  heiin  Menschen,  Arch.  f.  Hyg.,  1916,  Lxxxiv, 
337. 

35.  Konradi :  Ueher  den  Wert  der  Choleraschutzimpfungen, 
Centralbl.  f.  Bakteriol.,  I.  0.,  1916,  Isxvii,  339. 

36.  Alcohol  and  Immunity,  Jour.  A.  M.  A.,  1916,  Ixvi,  p. 
962,  p.   1122. 


[  249f ] 


SECTION  V 

NOTES  ON  TOBACCO 

It  is  the  purpose  of  this  section  to  present 
as  fairly  as  possible  the  evidence  relating  to 
the  effects  of  tobacco  on  the  human  body,  so 
that  those  who  smoke  may  correctly  measure 
the  probable  physical  cost  of  the  indulgence. 
The  extremes  of  opinion  on  this  subject  are 
well  expressed  in  the  following  verses: 

"Hail  !  Social  Pipe — Thou  foe  to  care. 
Companion  of  my  elbow  chair ; 
As  forth  thy  curling  fumes  arise. 
They  seem  an  evening  sacrifice — 
An  offering  to  my  Maker's  praise 
For  all  His  benefits  and  grace. 

Dr.   Garth. 

**A  custom  loathsome  to  the  eye, 
hateful  to  the  nose,  harmful  to  the 
brain,  dangerous  to  the  lungs,  and  the 
black  stinking  fume  thereof  nearest 
resembling  the  horrible  Stygian  smoke 
of  the  pit  that  is  bottomless. ' ' 

James  I. 

Tobacco  is  a  plant,  Nicotiana  Tabacum  of 

[  250  ] 


$5.]  NOTES    ON   TOBACCO 

the  order  SolanaceaB,  which  includes  Atropa  whatuu 
Belladonna,  or  ^'Deadly  Nightshade/'  Hyos- 
cyamus,  or  *^ Henbane/'  Solanum  Dulcamara, 
or  *' Bitter  Sweet,''  all  powerful  poisons,  and 
likewise  the  common  potato  and  tomato,  which 
are  wholesome  foods.  The  cured  leaves  are 
used  for  smoking  and  chewing,  or  when 
powdered,  as  snuff. 

Prior  to  the  middle  of  the  16th  Century,  the  History 
use  of  tobacco  was  confined  to  the  American 
Indians.  In  1560  the  Spaniards  began  to 
cultivate  tobacco  as  an  ornamental  plant,  and 
Jean  Nicot,  the  French  Ambassador  at  Lisbon, 
introduced  it  at  the  court  of  Catherine  de 
Medici  in  the  form  of  snuff.  Smoking  sub- 
sequently became  a  custom  which  spread 
rapidly  throughout  the  world,  although  often 
vigorously  opposed  by  Governments.  In  the 
17th  Century,  smoker's  noses  were  cut  off  in 
Russia. 

Tobacco  contains  a  powerful  narcotic  poison,  composition 
nicotin,  which  resembles  prussic  acid  in  the 
rapidity  of  its  action,  when  a  fatal  dose  is 
taken. 

The  percentage  of  nicotin  present  varies 
according  to  the  brand  and  the  conditions 
under  which  it  is  cultured. 

[251] 


HOW   TO   LIVE  [$5. 

The  following  figures  have  been  given  by 
the  various  authorities. 

London  Lancet  ^ 64  to    5. 3   per  cent. 

French  Dept.  of  Agriculture  2 22  to  10.5      " 

Connecticut  Agricultural  Experiment 

Station^ 2.89      "      " 

(Home  grown — after  fermentation.) 

U.  S.  Dept.  of  Agriculture^ 94  to  5.  *'      *' 

(Domestic.) 

Aside  from  nicotin  it  also  contains  small 
quantities  of  related  substances — ^nicotellin, 
nicotein,  a  camphoraceous  substance  termed 
nicotianin,  said  to  give  tobacco  its  character- 
istic flavor,  and  likewise  a  volatile  oil  de- 
veloped during  the  process  preparation.  On 
heating,  pyridin  (a  substance  often  used  to 
denature  alcohol),  picolin,  collidin,  and  other 
bases  are  formed,  as  well  as  carbolic  acid,  am- 
monia, marsh  gas,  cyanogen  and  hydrocyanic 
acid,  carbon  monoxide  (coal  gas)  and  fur- 
fural. Furfural  is  a  constituent  of  fusel  oil, 
which  is  so  much  dreaded  in  poor  whisky. 
The  smoke  of  a  single  cigaret  may  contain 
as  much  furfural  as  two  ounces  of  whisky. 

The  complex  constitution  of  tobacco  and  the 
smoke  from  its  combustion  has  caused  much 
debate  as  to  the  substances  that  are  re- 
sponsible for  its   charm  and  its  ill  effects, 

[252] 


$5.]     NOTES  ON  TOBACCO 

which  are  to  be  described.  No  one  can  doubt 
the  serious  injurious  effects  from  such  a 
powerful  poison  as  nicotin  if  taken  in  any  but 
the  most  minute  quantities  (one  to  three  mil- 
ligrams have  produced  profound  poisoning  in 
man). 

It  has  been  maintained  by  some  that  nicotin 
is  practically  destroyed  in  the  process  of  smok- 
ing, and  that  the  effects  of  tobacco  are  limited 
to  the  decomposition  products  resulting  from 
the  burning  tobacco,  especially  pyridin.  But 
pyridin  is  also  formed  in  the  burning  of  cab- 
bage leaves,  and  cabbage  leaves  do  not  possess 
any  attractions  for  smokers,  neither  do  they 
produce  the  well-known  eifects  that  smoking 
and  chewing  tobacco  produce.  No  doubt 
pyridin  and  furfural  are  factors  in  the  drug 
effects  of  tobacco,  but  recent  painstaking  ex- 
periments by  high  authorities  have  shown  the 
presence  of  nicotin  in  tobacco  smoke,  and 
when  we  reflect  that  there  is  sometimes  suf- 
ficient nicotin  in  an  ordinary  cigar  to  kill  two 
men,  it  is  not  strange  that  enough  of  it  may 
be  absorbed  from  the  smoke  passing  over  the 
mucous  membranes  of  the  nose,  throat  and 
lungs  to  produce  a  distinct  physiological  effect. 

Investigators  who  claim  to  show  by  experi- 

[253] 


HOW   TO   LIVE  [§5. 

ments  the  absence  of  nicotin  from  tobacco 
smoke  must  explain  why  the  palpable  effects 
of  smoking,  in  those  who  have  not  established 
a  *^ tolerance,'^  are  those  of  nicotin  poisoning, 
and  why  the  symptoms  produced  by  chewing 
tobacco  are  identical  with  those  following  the 
smoking  of  tobacco,  which  are :  mild  collapse, 
pallor  of  the  skin,  nausea,  sweating,  and  per- 
haps vomiting,  diarrhea,  muscular  weakness, 
faintness,  dizziness,  and  rise  in  blood  pressure 
followed  by  lowered  blood  pressure. 

Nicotin  is  undoubtedly  decomposed  by  burn- 
ing, but  it  may  become  volatilized  by  heat  and 
a  certain  amount  absorbed  before  decomposi- 
tion takes  place. 

Lehmann,^  in  1908,  found  in  tobacco  smoke 
the  following  percentages  of  the  nicotin  con- 
tained in  the  tobacco: 

Cigaret  smoke 82  per  cent. 

Cigar  smoke 85  to  97    **      ** 

The  London  Lancet  ^  (1912)  gives  the  fol- 
lowing figures : 

Cigaret  smoke 3.75  to  84  per  cent. 

Pipe  mixture  smoke,  smoked 

as  cigarets 79    ''      " 

Pipe  smoke 77  to  92    *' 

Cigar  smoke 31  to  63    "      " 

[254] 


$5.]  NOTES    ON   TOBACCO 

The  United  States  Department  of  Agricul- 
ture ^  found  in  tobacco  smoke  about  30  per 
cent,  of  the  nicotin  originally  present  in  the 
tobacco. 

Contrary  to  general  opinion,  Havana  cigars 
contain  less  nicotin  than  the  cheaper  brands, 
which  augurs  ill  for  the  large  class  of  people 
who  cannot  afford  to  smoke  higher  priced 
brands.  Many  of  the  cheaper  gTades  do,  how- 
ever, show  a  low  percentage  of  nicotin. 

By  means  of  an  ingenious  apparatus,  Zhe- 
brovski,'''  a  Russian  investigator,  compelled 
rabbits  to  smoke  cigaret  tobacco  for  a  period 
of  6  to  8  hours  daily.  Some  died  within  a 
month,  and  showed  changes  in  the  nerve- 
ganglia  of  the  heart.  Others  established  a 
tolerance  similar  to  that  exhibited  by  habitual 
smokers,  but  upon  being  killed  at  the  end  of 
^ve  months,  degenerative  changes  similar  to 
those  produced  by  the  injection  of  nicotin  were 
found,  viz.,  hardening  of  the  blood  vessels. 
There  is,  indeed,  no  difficulty  in  producing  the  Effects  on 
characteristic  effects  of  nicotin  by  adminis-  Man 
tering  tobacco  smoke,  either  in  man  or  in 
animals.^ 

Nicotin  causes  brief  stimulation  of  brain 
and  spinal  cord,  followed  by  depression.  There 

[  255  ] 


HOW    TO   LIVE  [$5. 

is  an  increased  flow  of  saliva,  followed  by  a 
decrease  (large  doses  diminish  it  at  once)  and 
often  nausea,  vomiting  and  diarrhea.  The 
heart  action  is  at  first  slowed  and  the  blood 
pressure  increased.  Subsequently  there  is  a 
depression  of  the  circulation,  with  rapid  heart 
action  and  lowered  blood  pressure.  In  ha- 
bitual smokers,  this  preliminary  stimula- 
tion may  not  occur.  The  stimulating  effect 
on  the  brain  is  so  brief  that  tobacco  can  not 
properly  be  termed  a  stimulant.  Its  effect  is 
narcotic  or  deadening.  Those  who  fancy  that 
their  thoughts  flow  more  readily  under  the 
use  of  tobacco  are  in  the  same  case  with  any 
other  habitue  whose  thoughts  can  not  flow 
serenely  except  under  his  accustomed  indul- 
gence. That  a  sound  healthy  man,  who  has 
never  been  accustomed  to  the  use  of  tobacco, 
can  do  better  mental  or  physical  work  with 
tobacco  than  without  it  has  never  been  shown. 
Indeed,  such  experiments  as  have  been  made 
on  students  and  others  show  to  the  contrary.^ 

The  statistics  presented  by  Prof.  Fred.  J. 
Pack  are  of  interest  in  this  connection. 

In  six  educational  institutions  the  students 
competing  for  places  on  the  football  team 
were  grouped  as  follows : 

[256] 


$5.] 


NOTES    ON   TOBACCO 


Institution. 

Number 
Competing 
for  Places. 

Number 
Successful. 

Per  Cent. 
Successful. 

Institution  A. 

Smokers 

Non-smokers 

11 
19 

10 
25 

28 
17 

28 
15 

10 
15 

6 
26 

2 
11 

4 
17 

7 
14 

11 
10 

7 
12 

0 
15 

18.2 
57.9 

Institution  B. 

Smokers 

Non-smokers 

40 
68 

Institution  C. 

Smokers 

Non-smokers 

25 

82 

Institution  D. 
Smokers 

39.3 

Non-smokers 

Institution  E. 

Smokers 

Non-smokers 

66.6 

70 

80 

Institution  F. 

Smokers 

Non-smokers 

0 
57.7 

Scholastic  Standing 


Institu- 
tion. 

Smoker. 

Non- 
smoker. 

Institu- 
tion. 

Smoker. 

Non- 
smoker. 

A 

65.2 

69.8 

G 

74.0 

75.0 

B 

64.7 

74.6 

H 

75.2 

79.4 

C 

78.8 

81.1 

I 

81.6 

88.4 

D 

75.8 

77.6 

J 

78.5 

81.3 

E 

84.6 

84.8 

K 

74.0 

84.6 

F 

69.6 

71.3 

L 

77.3 

77.6 

The  following  table  shows  the  relative 
scholastic  standing  of  smokers  and  non- 
smokers  : 


Number 
of  Men. 

Total 
Mark. 

Average 
Mark. 

Smokers 

81 
101 

6.034 

8,021 

74.5 

Non-smokers 

79.4 

[257] 


Tobacco 
Smoking 
Athletes 


HOW   TO   LIVE 

Twelve  institutions  reporting: 


[$5. 


Number 
of  Men. 

Highest 
Marks. 

Lowest 
Marks. 

Smokers 

81 
101 

4 
11 

12 

Non-smokers 

6 

Niimber  of 
Men. 

Highest 
Marks. 

Lowest 
Marks. 

101  non-smokers  ftimig 
101  smokers  would  fur 

h 

11 
5 

6 

Qlsh 

15 

Number 
of  Men. 

Total 

Conditions 

and  Failures. 

Average. 

Smokers 

82 
98 

70 
43 

.853 

Non-smokers 

.439 

Prof.  Pack's  conclusions  were  as  follows: 

1.  Only  half  as  many  smokers  as  non-smokers  are 
successful  in  the  "try  outs"  for  football  squads. 

2.  In  the  case  of  able-bodied  men  smoking  is  asso- 
ciated with  loss  of  lung  capacity  amounting  to  practi- 
cally 10  per  cent. 

3.  Smoking  is  invariably  associated  with  low  scholar- 
ship. 

There  have  of  course  been  many  notable  in- 
stances of  high  scholarship  and  prodigious 
mental  achievement  by  heavy  smokers.    Such 

[258] 


$5.]     NOTES  ON  TOBACCO 

exceptions,  however,  do  not  affect  conclusions 
derived  from  the  study  of  average  groups. 

Hitherto  figures  on  smoking  and  athletics 
have  been  open  to  question  because  com- 
parisons were  made  between  groups  that  are 
not  of  necessity  of  the  same  physical  and 
mental  type,  having  no  important  difference 
except  in  the  use  of  tobacco.  But  Prof.  Pack 
has  sought  to  avoid  this  objection.  As  he 
points  out,  the  football  squad  is  probably  as 
nearly  a  homogeneous  group  as  it  is  possible 
to  find.  It  seems  reasonable  to  account  for 
the  inferior  physical  and  mental  work  of  these 
particular  groujos  of  smokers  on  the  theory 
that  in  the  main  the  well  known  toxic  eif  ects 
of  tobacco  are  sufficient  to  create  this  dif- 
ference. 

Dr.  George  J.  Fisher,^^  in  a  series  of  care- 
ful tests  found: 

1.  Cigaret  smoking  caused  an  increase  in  the  heart 
rate. 

2.  Cigaret  smoking  maintained  a  blood  pressure 
which,  under  the  circumstances  of  the  experiment, 
would  otherwise  have  dropped. 

3.  Cigar  smoking  caused  a  considerable  increase  in 
heart  rate  and  blood  pressure. 

4.  In  a  number  of  instances,   in  the  cigar  test,  the 

[  259  ] 


HOW   TO   LIVE  [$5. 

heart  was  unable  to  maintain,  with  a  vertical  position, 
the  increased  blood  pressure  found  in  the  horizontal 
position,  showing  a  disturbance  of  the  control  of  the 
blood  vessels.  This  latter  effect  was  more  pronounced 
in  tests  taken  on  non-smokers. 

5.  It  was  also  noted  that  smoking  was  not  conducive 
to  concentration  upon  the  reading,  which  the  men  at- 
tempted during  the  tests. 

Bush,^^  in  a  series  of  tests  on  each  of  15 
men  in  several  different  psychic  fields  found 
the  following  conditions  among  smoking 
students  immediately  after  the  period  of  smok- 
ing was  completed : 

1.  A  lOi^  per  cent,  decrease  in  mental  efficiency. 

2.  The  greatest  actual  loss  was  in  the  field  of  im- 
agery, 22  per  cent. 

3.  The  three  greatest  losses  were  in  the  fields  of 
imagery,  perception  and  association. 

4.  The  greatest  loss,  in  these  experiments,  occurred 
with  cigarets. 

Bush  ascribed  these  effects  to  pyridin, 
claiming  that  his  experiments  failed  to  reveal 
nicotin  in  the  tobacco  smoke,  except  in  a  very 
small  proportion  in  that  of  cigarets. 

Tests  for  nicotin  in  smoke  are  beset  with 
many  difficulties  and  possible  fallacies  which 
have  in  the  past  misled  investigators  into  ap- 
parently determining  that  tobacco  smoke  con- 

[260] 


$5.]  NOTES    ON   TOBACCO 

tained  no  nicotin,  but  simply  decomposition 
products. 

Pyridin  is  unquestionably  present  in  to- 
bacco smoke,  and  is  a  poisonous  substance,  al- 
though less  so  than  nicotin.  It  is  not  found, 
however,  in  chewing  tobacco,  and  as  the 
clinical  effects  of  chewing  tobacco  are  ap- 
parently identical  with  those  of  smoking  to- 
bacco, very  strong  and  universally  accepted 
chemical  proof  of  the  absence  of  nicotin  from 
tobacco  smoke  must  be  awaited  before  accept- 
ing such  a  conclusion.  (See  (^),  (^),  (^) 
in  bibliography.) 

Cigaret  smoking  is  a  time  waster;  that  is, 
it  breaks  up  the  power  of  attention,  as  few 
smokers  are  satisfied  with  one  cigaret  and 
the  mere  physical  act  of  lighting  a  fresh 
cigaret  disturbs  the  continuity  of  thought 
and  work.  Dr.  W.  J.  Mayo  ^^  calls  attention 
to  the  fact  that  according  to  his  observations 
research  scholars  who  smoke  cigarets  have 
not  done  well. 

Only  one  insurance  company,  the  New  Eng-  insurance 
land  Mutual,^^  has  published  any  experience  on  Tobacco 
on  tobacco  users.    This  covered  a  period  of  60 
years  and  a  body  of  180,000  policyholders,  as 
follows : 

[261] 


HOW   TO   LIVE 


[$5. 


RATIO  OF  ACTUAL  TO  EXPECTED  MORTALITY,* 

Abstainers. 

Rakely  Use. 

Temperate. 

Moderate. 

Tobacco,  59  %  .... 
Alcohol,   57  %  ... . 

71% 
72% 

84% 
84% 

93% 
125% 

•  The  standard  here  used  is  the  American  Experience  Table,  which  is 
largely  an  artificial  table  upon  which  premiums  are  based,  but  which  pro- 
vides for  a  much  higher  mortality  than  the  average  companies  sustain. 
For  example,  the  actual  mortality  of  the  New  England  Mutual  in  1913 
was  57  per  cent,  of  the  expected. 


fnterpretation  Fifty-iiine  per  cent,  of  the  expected 
mortality  means  that  where,  according  to  the 
premium  tables,  100  were  expected  to  die, 
only  59  actually  died. 

The  general  class  of  risks  in  this  company 
were  of  excellent  quality,  as  the  figures  show. 
Nevertheless,  the  abstainers  exhibited  a  far 
lower  mortality  than  that  experienced  by  the 
general  class. 

Dr.  Edwin  Wells  Dwight,  who  presented  the 
figures,  urged  caution  in  their  interpretation, 
suggesting  that  the  low  mortality  among  ab- 
stainers, both  from  alcohol  and  tobacco,  might 
well  be  due  to  a  more  conservative  habit  of 
living.  Furthermore,  as  the  abstainers  from 
alcohol  were  not  separated  from  the  abstainers 
from  tobacco  in  this  analysis  a  perfect  com- 

(262] 


$5.]     NOTES  ON  TOBACCO 

parison  can  not  be  made ;  but  our  knowledge  of 
the  toxic  effects  of  both  these  narcotics  and  the 
preceding  statistics  of  Doctor  Pack  justify  us 
in  assigning  to  tobacco  a  positively  unfavor- 
able effect. 

Experiments  on  animals  with  nicotin  ex-  Poisonous 
tracts  from  tobacco  and  inhalation  of  tobacco 
smoke  have  produced  hardening  of  the  large 
arteries.  Clinical  observation  by  some  of  the 
world's  best  authorities  indicates  that  the 
same  conditions  are  brought  about  in  man 
by  heavy  smoking\^^ 

Disturbance  of  the  blood  pressure,  rapid 
heart  action,  shortness  of  breath,  palpitation 
of  the  heart,  pain  in  the  region  of  the  heart, 
are  important  effects.  Tobacco  heart  is  often 
lightly  spoken  of  because  the  abandonment  of 
the  habit  will  often  restore  the  heart  to  its 
normal  condition,  but  tobacco  heart  sometimes 
causes  death,  especially  under  severe  physical 
strain  or  in  the  course  of  acute  disease,  such 
as  typhoid  or  pneumonia.  Surgeons  ^^  have 
noted  failure  to  rally  after  operation  in 
tobacco  users,  who  are,  of  course,  deprived  of 
their  accustomed  indulgence  immediately  be- 
fore and  after  operation.  It  is  probable  that 
many  such  cases  pass  unrecognized,  although 

[  263  ] 


HOW   TO   LIVE  [$5. 

the  alcoholic  is  usually  supplied  the  narcotic 
his  system  demands. 

Cannon,  Aub,  and  Binger  ^^  have  also  shown 
that  nicotin  stimulates  the  adrenal  glands, 
small  organs  adjacent  to  the  kidneys,  which 
secrete  a  substance  that  in  excess  powerfully 
affects  the  blood  vessels,  constricting  them 
and  temporarily  increasing  the  blood  pressure. 
This  influence  may  be  partly  responsible  for 
the  change  in  the  blood  vessels  noted  in  heavy 
smokers. 

Excessive  smoking  is  often  an  important 
factor  in  causing  insomnia. 

Blindness  or  tobacco  amblyopia,  a  form  of 
neuritis,  is  not  an  uncoimnon  affection  among 
smokers.  There  is  also  often  an  irritant  effect 
on  the  mucous  membranes  of  eyes  from  the 
direct  effect  of  the  smoke. 

Catarrhal  conditions  of  the  nose,  throat  and 
ear  have  also  been  noted. 

Acid  dyspepsia  is  a  common  affection  among 
smokers. 

Few  people  realize  that  so  many  ingredients 
in  tobacco  and  tobacco  smoke  are  deadly 
poisons.  Few  people  know  that  one  drop  of 
nicotin  on  the  unbroken  skin  of  a  rabbit  will 
produce  death.^^     Two  drops  on  the  tongue 

[264] 


§5.]  NOTES  ON  TOBACCO 

of  a  dog  or  cat  will  prove  fatal;  moreover, 
fatal  poisonings  liave  occurred  in  man  from 
swallowing  tobacco  and  even  from  external 
application  of  strong  solutions.  A  case  was 
recently  reported  from  New  Haven  of  fatal 
poisoning  in  a  baby,^^  who  had  been  fed  from 
a  milk  bottle  and  milk-mixture  in  which  some 
tobacco  had  been  accidentally  spilled. 

SUMMARY 

From  the  mass  of  evidence  and  opinion  with 
which  medical  literature  is  loaded,  a  few 
salient  facts  stand  out : 

First:  Tobacco  and  its  smoke  contain 
powerful  narcotic  poisons. 

Second:  It  has  never  been  shown  to  exert 
any  beneficial  influence  on  the  human  body 
in  health,  and  it  is  not  even  included  in  the 
United  States  Pharmacopoeia  as  a  remedy  for 
disease,  notwithstanding  the  claims  that  are 
made  for  its  sedative  effects  and  its  value  as 
a  solace  to  mankind.  If  these  benefits  are  real 
and  dependable,  they  should  be  made  avail- 
able in  exact  dosage  and  applied  therapeuti- 
cally.   If  they  are  not  real  and  dependable  in 

[265] 


HOW   TO   LIVE  [$5. 

a  medical  sense,  they  are  not  real  and  safe  as 
a  mere  drug  indulgence. 

Third;  The  symptoms  following  tobacco- 
smoking  are  identical  with  the  effects  of 
tobacco-chewing  among  those  not  accustomed 
to  its  use ;  hence,  any  collateral  psychic  effect, 
such  as  the  sight  of  smoke,  the  surrounding, 
etc.,  are  of  minor  importance  in  establishing 
the  habit.  The  main  charm  to  the  smoker  is 
the  drug  effect,  as  in  any  other  similar  indul- 
gence. Nicotinless  tobacco  is  not  popular, 
notwithstanding  the  efforts  of  the  French  and 
Austrian  Governments  to  make  it  so. 

Fourth:  Fortunately,  the  sedative  drug  ef- 
fect is  so  slight,  as  compared  to  that  of  other 
narcotics — opium,  alcohol,  cocaine,  etc. — that 
the  tobacco  habit  is  less  seductive  and  may  be 
broken  with  comparative  ease  and  is  therefore 
less  harmful  morally.  Men  who  have  smoked 
or  chewed  steadily  for  40  years  have  been 
known  to  give  up  the  habit  without  experien- 
cing much  physical  discomfort.  Like  any  other 
habit,  however,  there  is  a  tendency  to  increas- 
ing indulgence,  and  this  is  a  risk  that  the 
smoker  takes,  just  as  does  the  alcohol  user  or 
the  opium  habitue  who  begins  with  so-called 
moderate  indulgence. 

[266] 


§5.]  NOTES  OX  TOBACCO 

Fifth :  The  well-known  effects  of  tobacco  on 
the  heart  and  circulation  should  lead  one  to 
pause  and  consider  the  possible  cost  of  this 
indulgence,  esiDecially  as — 

Sixth:  It  is  difficult  to  determine,  years  in 
advance,  whether  or  not  one  is  endowed  with 
sufficient  resistance  to  render  so-called  mod- 
erate smoking  comparatively  harmless. 

Seventh:  The  vital  statistics  show  that 
diseases  of  the  heart  and  circulation  are 
rapidly  increasing  in  this  country  in  which — 

Eighth:  The  per  capita  consumption  has 
rapidly  increased  in  recent  years,  while — 

Ninth :  In  the  United  Elngdom,  where  these 
diseases  are  decreasing,  there  has  been  no 
material  increase  in  the  use  of  tobacco,  and 
the  per  capita  consumption  is  less  than  one- 
third  that  of  the  United  States. 

In  1880  the  annual  per  capita  consumption  increase  of 
of  tobacco  in  the  United  States  was  about  5 
lbs.,  while  in  1914  it  had  risen  to  more  than 
7  lbs.  In  the  United  Kingdom  the  per  capita 
consumption  is  about  2  lbs.,  and  there  has  been 
no  material  increase  in  recent  years. 

The  cigaret  bill,  in  particular,  has  grown 
enormously,  having  more  than  doubled  in  the 
past  five  years,  while  there  has  been  a  slight 

[  267  ] 


HOW   TO   LIVE 


[$5. 


increase  in  the  consumption  of  cigars,  smoking 
tobacco,  chewing  tobacco  and  snuff,  as  shown 
in  the  following  table  :^^ 


Fiscal 

Year 

Cigars 

Cigarets 

Tobacco, 

Chewing  and 

Smoking 

Sniiff 

1910 

1911 

1912 

1913 

1914 

8,213,356,504 

8,474,962.786 
8,350,119,103 
8,732,815,703 
8,707,625,230 

7,884,748,515 

9,254,351,722 

11,239,536,803 

14,294,895,471 

16,427,086,016 

436,608,898 
380,794,673 
393,785,146 
404,362,620 
412,505,213 

31,969,111 

28,146,833 
30,079,482 
33,209,468 
32,766,741 

Total.  . 

42,478,879,326 

59,100,618,527 

2,028,056,550 

156,171,635 

Tenth:  The  poetic  effusions  of  the  lovers 
of  the  weed  are  no  safer  guide  than  the  ex- 
aggerated and  intemperate  denouncements 
of  people  who  have  idiosyncrasies  against 
tobacco  and  simply  hate  it. 

Eleventh:  Those  who  now  smoke  should 
have  a  thorough  physical  examination  to  de- 
termine the  condition  of  the  heart  and  blood 
vessels.  This  examination  should  be  repeated 
at  least  annually,  in  order  to  detect  any  ad- 
ver^e  influence  on  the  circulation. 


REFERENCES 

1.  The  Toxic  Factor  in  Tobacco,  The  Lancet    (London), 
1912,  I,  p.  944. 

2.  French  Department  of  Agriculture,  Compt.  Kend.  Acad, 
de  Science,  CLI,  p.  23. 

[268] 


$5.]     NOTES  ON  TOBACCO 

3.  Garner,  W.  W.:  The  Relation  of  Nicotin  to  the  Burn- 
ing Quality  of  Tolacco,  U.  S.  Department  of  Agricul- 
ture, Bureau  of  Plant  Industry,  Bulletin  Xo.  141,  Sept. 
30,  1909,  p.  15;  A  New  Method  for  the  Determination 
of  Xieotin  in  Tolacco,  U.  S.  Department  of  Agi-icul- 
ture,  Bureau  of  Plant  Industry,  Bulletin  jSTo.  102,  July 
6,  1907,  p.  12. 

4.  Lehmann,  K.  B. :  TJntersuchungen  iiher  das  Taha- 
krauchen,  Munchen,  med.  Wchnschr.,  1908,  LV,  pp.  723- 
25;  The  PhysioJoqical  Action  of  Tolacco  Smoke,  Med. 
Eec,  1908,  LXXIII,  pp.  738,  739. 

5.  The  Toxic  Fa-ctor  in  Tolacco,  The  Lancet  (London), 
1912,  II,  pp.  944-947. 

6.  Garner,  W.  W.:  The  Relation  of  Xicotin  to  the  Burn- 
ing Quality  of  Tolacco,  U.  S.  Department  of  Agricul- 
ture, Bureau  of  Pl^nt  Industry,  Bulletin  Xo.  141,  Sept. 
30,  1909,  p.  15. 

7.  Zhebrovsky,  E.  A.:  The  Effect  of  Tolacco  Smoke  upon 
the  Blood  Vessels  of  Animals,  Eusskv  Vratch.  1907, 
VI,  p.  189;  1908,  ^Til,  pp.  429-431;  Med.  Rec,  1908, 
LXXXIV,  pp.  408,  409. 

8.  Jolm,  H.:  Editorial,  Jour.  A.  M.  A.,  1914,  LXII,  pp. 
461-2;  TJeler  die  Beeinflussung  des  systoUschen  und 
diastolisch^^en  Blutdrucks  durch  Talakrauchen,  Ztschr.  f. 
exper._  Path.  u.  Therap.,  1913,  XIV,  pp.  352-365;  Pa- 
winski,   J.:    TJeler  den  Einfiuss  unmassigen  Rauchens 

{des  Nikotins)    auf  die  Gefdsse  und  das  Herz,  Ztsch. 
f.  kiln.  Med.,  Berl.,  1914,  LXXX,  pp.  284-305. 

9.  Pack,  Frederick  J.:  Smoking  and  Footlall  Men,  Popu- 
lar Science  Monthly,  1912,  LXXXI,  p.  336. 

10.  Fisher,  George  J.      [Monograph  not  yet  published.] 

11.  Bush,  Arthur  D.:    Tolacco   Smoking   and  Mental  Effi- 
cieney,  X^.  Y.  Med.  Jour.,  1914,  XCIX,  pp.  519,  529. 

12.  Mayo,  Wm.  J.:  Personal  eommunication. 

Proc. 

[269] 


13.  Dwight,  Edwin  Wells:  Proc.  Assoc.  Life  Ins.  Med.  Dir., 
Oct.,  1911,  II,  p.  474. 


HOW   TO   LIVE  [$5. 

14.  Favarger,  Heinricli:  Experimentelle  und  hlinische  Bei- 
trdge  zur  chronischen  Tabakvergiftung,  Wien.  klin. 
Wchnschr.,  1914,  XXVII,  pp.  497-501;  Experimental 
and  Clinical  Study  of  Chrmiic  Todacco  Poisoning,  Jour. 
A.  M.  A.,  1914,  LXII,  p.  1764;  Pekanovits,  Effects  of 
Tolacco  Smoking,  Jour.  A.  M.  A.,  1914,  LXXII,  p.  1907. 

15.  Bangs,  L.  Bolton:  Some  Ohservations  on  the  Effects  of 
Tobacco  in  Surgical  Practice,  Medical  Record,  LXXIII, 
March  4,  1908,  pp.  421-23-51. 

16.  Cannon,  Aub.  Binger:  Effect  of  Nicotin  Injection  on 
Adrenal  Secretion,  Jour.  Pharm.  and  Exper.  Therap,, 
1912,  p.  381;  Editorial,  Nicotin  and  Adrenals,  Jour. 
A.  M.  A.,  1912,  LXIII,  p.  1287. 

17.  Hare,  Hobart  Amory:  Fiske  Prize  Dissertation,  No. 
34,  p.  1884.  Dixon,  A.  S. :  Proceedings  of  the  Academy 
of  Natural  Sciences,  Philadelphia,  Nov.   11,   1884. 

18.  Reynolds,  H.  S.:  Jour.  A.  M.  A.,  May  30,  1914,  LXII, 
p.   1723. 

19.  Annual  Report  of  the  Commissioner  of  Internal  Reve- 
nue, 1914,  p.  34,  Government  Printing  Office,  Wash- 
ington, D.  C. 


Bamberger,  J.:  Hygiene  of  Cigar  Smoking,  Abstr. 
Jour.  A.  M.  A.,  1904,  XLIII,  p.  706;  Zur  Hygienic  des 
Rauchens,  Munchen.  med.  Wchnschr.,  1904,  LI,  pp. 
1344-1345. 

Current  Comment:  Some  New  Evidence  on  the  Tobacco 
Question,  Jour.  A.  M.  A.,  1912,  LIX,  p.  1798. 

Editorial:  The  Pharmacology  of  Tobacco  Smoke,  Jour. 
A.  M.  A.,  1909,  LII,  p.  386. 

Editorial:  The  Use  of  Tolacco,  Jour.  A.  M.  A.,  1910, 
LX,   p.   32. 

Editorial:  Tobacco-Smoking  and  Circulation,  Jour.  A. 
M.  A.,  1914,  XLII,  p.  461. 

Hochwart,  L.  Von  Frankl:  Die  Nervosen  Erkrankun- 
gen  der  Tabakraucher,  Deutsch.  med.  Wchnschr.,  1911, 
XXXVII,  pp.  2273,  2321. 

[  270  ] 


$5.]     NOTES  ON  TOBACCO 

Index  Catalogue  of  the  Library  of  the  Surgeon-Gen- 
eral's Office,  second  series,  XVIII,  pp.  297-306. 

Larrabee,  R.  C. :  Totacco  and  the  Heart,  Abstr.  Jour. 
A.  M.  A.,  1903,  XLI,  p.  50.  Read  before  the  Massa- 
chusetts Medical  Society,  June,  1903. 

Pel:  Un  cas  de  psy chose  taiagique,  Ann.  med.  Chir,, 
1911,  XIX,  p.  171. 


[271] 


SECTION  VI 


[$6. 


Infection 


Nasal 
Obstruction 


AVOIDING  COLDS 

Bacteria  play  a  part  in  most  colds.  In  some 
cases  there  is  a  general  infection,  with  local 
symptoms,  as  in  grippe ;  in  others  there  is  a 
local  infection,  with  mixed  classes  of  bacteria. 
It  is  probable  that  these  various  forms  of 
bacteria  are  constantly  present  in  the  nasal 
secretions,  but  do  not  cause  trouble  until  the 
local  resistance  or  the  general  resistance  is 
in  some  way  lowered. 

In  many,  the  susceptibility  to  colds  is  due 
to  abnormalities  in  the  nose  or  throat.  Nasal 
obstruction  is  a  very  common  condition.  The 
nose,  like  the  eye,  is  usually  an  imperfect 
organ.  These  obstructions  are  often  the  re- 
sult of  adenoids  in  childhood,  which  interfere 
with  the  proper  development  of  the  internal 
nasal  structures.  Malformation  of  the  teeth 
and  dental  arches  in  childhood  are  frequent 
and  often  neglected  causes  of  nasal  obstruc- 
tion. Such  malformations  are  caused  by  the 
arresting  of  the  growth  of  the  upper  jaw  and 

[272] 


$6.]  AVOIDING    COLDS 

nasal  structures.  Correction  of  tlie  deformity 
of  the  arches  often  renders  nasal  surgery  un- 
necessary. Such  conditions  not  only  pre- 
dispose to  colds,  but  increase  their  severity 
and  the  danger  of  complicating  infection  of 
the  bony  cavities  in  the  skull  that  communicate 
with  the  nose.  They  also  increase  the  liability 
to  involvement  of  the  middle  ear  and  of  the 
mastoid  cells  which  are  located  in  the  skull 
just  behind  the  ear.  The  importance,  there- 
fore, of  having  the  nose  and  throat  carefully 
examined,  and  of  having  any  diseased  con- 
dition of  the  mucous  membrane  or  any  ob- 
struction corrected  must  be  apparent.  All 
who  suffer  from  recurrent  colds  should  take 
this  precaution  before  winter  sets  in. 

If  the  nasal  passages  are  put  in  a  healthy  General 

Resistance 

condition,  strict  obedience  to  the  rules  of  in- 
dividual hygiene  will  almost  wholly  prevent 
colds.  In  fact,  except  where  actual  nasal  de- 
fects exist,  the  frequency  of  colds  is  usually  a 
fair  indication  of  how  hygienically  a  person  is 
living.  The  following  points  need  especial 
emphasis,  though  they  repeat  in  some  cases 
what  has  already  been  said  in  the  text. 

It  is  a  familiar  fact  that  exposure  and  chill-  skm  Training 
ing  will  often  produce  a  cold.    This  is  usually 

[273] 


HOW   TO   LIVE  [$6. 

due  to  the  fact  tliat  the  nerve  centers  con- 
trolling the  circulation  of  the  skin  are  over- 
sensitive, and  exhibit  a  sort  of  hair-trigger  re- 
action to  exposure,  causing  a  disturbance  of 
the  circulation,  and  of  the  heat-regulating  ma- 
chinery of  the  body  of  which  the  spongy  shelf- 
like turbinated  bones  in  the  nose  are  an  im- 
portant part.  Skin  training,  then,  appears  to 
be  the  first  hygienic  steps  toward  establish- 
ing a  resistance  to  colds. 

Such  training  for  the  skin  may  be  secured 
by  various  means.  One  should  first  accustom 
himself  to  a  gentle  draft. 

Cool  bathing,  to  a  point  that  produces  a 
healthy  reaction,  is  another  important  feature 
of  skin  training. 

Cold  bathing,  by  those  affected  with  kidney 
trouble,  is  not  advisable,  but  delicate  indi- 
viduals, who  cannot  react  well  to  the  cold 
bath,  can  greatly  increase  their  resistance  by 
graduated  cool  bathing  performed  as  follows : 
Standing  in  about  a  foot  of  hot  water,  one 
may  rub  the  body  briskly  with  a  wash  cloth 
wrung  out  of  water  at  about  80  degrees  F.  and 
reduced  day  by  day  until  it  is  down  to  50 
degrees  F.  Following  this  the  cold  douche 
or  affusion   may   be   taken    (water   quickly 

[274] 


§6]  AVOIDINO   COLDS 

dashed  from  a  iDitclier)  beginning  at  90  de- 
grees F.  and  daily  reducing  until  50  degrees 
F.  is  reached,  or  just  before  the  point  where 
an  agreeable  reaction  ceases  to  follow. 

The  wearing  of  loose,  jDorous  clothing,  and  Light  ciothmg 
the  air  bath — exercise  in  a  cool  room  with- 
out clothing — are  also  valuable  measures  in 
skin  training.  Very  heavy  wraps  and  fur 
coats  should  be  worn  only  during  unusual 
exposure,  as  in  driving  or  motoring.  Outer 
clothing  should  be  adapted  to  the  changes  in 
the  weather,  and  medium-weight  undercloth- 
ing worn  throughout  the  winter  season.  Office- 
workers  and  others  employed  indoors  are, 
during  the  greater  part  of  the  day,  living  in  a 
summer  temperature.  The  wearing  of  heavy 
underclothing  under  such  conditions  is  de- 
bilitating to  the  skin  and  impairs  the  resisting 
power. 

Overheated  rooms  should  also  be  avoided 
for  the  same  reason.  In  rooms  where  people 
are  moving  about,  the  temperature  should  not 
be  allowed  to  rise  above  65  degrees.  In 
ordinary  offices  or  dwelling  rooms,  the  tem- 
perature should  not  be  allowed  to  rise  above 
68  degrees  and  adequate  ventilation  should  be 
provided. 

[275] 


HOW   TO   LIVE 


[$6. 


Fresh  Air 


Constipation 


Overeating 


Fatigue 


Nasal  Toilet 


Living  out  of  doors,  especially  sleeping  out, 
gives  the  skin  exercise,  and  further  keeps  fresh 
air  in  the  lungs.  It  is  one  of  the  foremost 
methods  of  prevention  against  colds.  Army- 
men  remark  that  so  long  as  they  are  out  of 
doors,  even  if  exposed  to  bad  weather,  they 
almost  never  catch  cold,  but  do  so  often  as 
soon  as  they  resume  living  in  houses. 

Long  breaths  taken  slowly  and  rhythmically, 
say  ten  at  a  time  and  ten  times  a  day  are 
helpful. 

Constipation  predisposes  to  colds,  and 
should  be  vigorously  combated  by  proper  diet 
and  exercise,  and  regular  habits  of  attention 
to  the  bowel  function. 

Overeating  frequently  leads  to  nasal  con- 
gestion. Eat  lightly,  using  little  meat  or 
other  high  protein  foods  such  as  white  of 
eggs,  and  thoroughly  masticate  the  food. 

Avoiding  undue  fatigue  will  help  greatly  in 
preventing  colds. 

The  regular  use  of  nasal  douches  is  not  ad- 
visable. The  mucous  membrane  of  the  nose  is 
intolerant  of  watery  solutions,  and  a  chronic 
congested  condition  or  even  infection  of  air 
cavities  in  the  skull  can  be  brought  about  by 
the    constant   use    of   sprays    and   douches. 

[276] 


$6.]  AVOIDING   COLDS 

Where  special  conditions  render  it  necessary, 
these  should  be  used  only  on  the  advice  of  a 
physician.  When  the  nose  is  clogged  with 
soot  or  dust,  a  very  gentle  spray  of  a  warm, 
weak  solution  of  salt  and  water,  in  the  an- 
terior nostrils,  may  do  no  harm.  Picking  of 
the  nose  should  be  strictly  avoided.  This  is 
a  fertile  cause  of  infection.  In  blowing  the 
nose  care  should  be  taken  to  close  one  nostril 
completely  and  to  blow  through  the  other  with- 
out undue  force.  Otherwise,  infection  may  be 
carried  into  the  ear  passages  or  the  cavities 
communicating  with  the  nose  and  give  rise 
to  serious  trouble.  When  suffering  from  a 
cold,  gauze  or  cheese-cloth  should  be  used 
instead  of  a  handkerchief  and  burned  after 
use.  Sneeze  into  the  gauze,  and  thus  avoid 
spraying  infection  into  the  surrounding  at- 
mosphere. 

After  one  has  actually  caught  cold  the  rules  Emergency 

,  .  (t  ,  .  IT*  1     Treatment  of 

above  given  lor  preventing  a  cold  are  m  most  coids 
particulars  reversed.  One  should  then  avoid 
drafts,  variable  temperature  and  any  severe 
**skin  gymnastics.''  The  paradox,  that  ex- 
posure to  drafts  is  preventive  of  colds,  but  is 
likely  to  add  to  the  cold  after  it  is  caught,  is 
not  more  surprizing  than  the  paradox  that 

[277] 


HOW   TO   LIVE  [H. 

exercise  keeps  a  man  well,  but  that  when  he  is 
sick  it  is  better  to  rest. 

After  a  cold  has  actually  been  contracted, 
the  great  effort  should  be  to  keep  the  body- 
thoroughly  warm,  especially  the  feet.  To  ac- 
complish this  it  is  often  the  wisest  course  for 
one  who  has  a  cold  to  remain  in  bed  a  full  day 
at  the  outset. 

Medical  treatment  by  a  physician  can  al- 
ways mitigate  and  shorten  the  duration  of  a 
cold  and  lessen  the  danger  of  complications, 
the  symptoms  of  which  can  not  always  be  ap- 
preciated by  the  patient. 

Among  the  most  effective  home  remedies 
for  a  cold  are  the  hot-foot  bath,  110-115  de- 
grees F.,  a  hot  drink  (e.g.  hot  flaxseed  tea), 
a  thorough  purge,  and  rubbing  the  neck  and 
chest  with  camphorated  oil.  The  hot  foot- 
bath should  usually  last  20  minutes,  and  be 
taken  in  a  very  thorough  manner,  the  body  en- 
veloped in  a  blanket.  After  taking  the  bath, 
the  patient  should  go  directly  to  bed,  and  not 
move  about  and  neutralize  its  good  results. 

A  general  neutral  bath  not  above  100  or 
below  95  degrees  is  very  restful  to  the  skin 
and  nerves  as  they  have  absolutely  nothing  to 
do  to  cope  with  temperatures  above  or  below 

[  278  ] 


$6.]  AVOIDINa   COLDS 

that  of  the  body,  since  the  neutral  bath  has 
the  same  as  that  of  the  body.  One  can  remain 
in  such  a  bath  even  for  hours,  if  one  has  the 
time,  but  in  getting  out,  it  is  very  important 
to  be  in  a  very  warm  room  and  to  dress 
quickly.  In  fact  there  is  very  considerable 
danger  of  catching  cold  at  this  time  if  great 
care  is  not  taken. 

If  one  does  not  remain  in  bed,  it  is  generally 
safer  to  keep  indoors.  The  air  of  the  room 
should  be  kept  as  fresh  as  possible  without 
subjecting  one's  self  to  a  draft  and  should  also 
be  kept  humidified,  especially  in  winter  when 
it  is  apt  to  be  exceedingly  dry.  Either  exces- 
sive dryness  or  excessive  moisture  is  a  strain 
on  the  mucous  membrane,  which  is  the  directly 
diseased  organ  in  the  case  of  a  cold.  If  the 
day  is  still  and  sunny,  being  out  of  doors,  if 
well  protected  from  any  chill,  may  help  to  get 
rid  of  one's  cold,  but  on  a  damp  windy  day  the 
chances  are  one  will  add  to  the  cold. 

As  to  eating,  it  is  sometimes  wise  to  ab- 
solutely fast  by  skipping  a  meal  or  two,  using 
nothing  but  water  or  water  with  agar-agar,  or 
food  which  has  bulk  but  little  food  value,  such 
as  green  vegetables  or  fruit.  The  common 
idea  that  one  should  ''stuff  a  cold  and  starve 

[  279  ] 


HOW   TO   LIVE  [$6. 

a  fever '^  is  most  erroneous  and  comes  ap- 
parently from  a  misunderstanding  of  the 
meaning  of  this  adage  which,  originally,  it 
would  appear,  was  not  meant  in  the  impera- 
tive sense  at  all,  but  as  follows:  **If  you  stuff 
a  cold,  you  will  have  to  starve  a  fever.'' 

It  should  be  added  that  whisky  and  heavy 
doses  of  quinine  are  distinctly  deleterious  and 
should  be  avoided,  as  should  all  quack  remedies 
and  catarrh  cures;  there  are  more  effective 
remedies  which  carry  no  possibilities  of  harm. 

When  one  is  getting  over  a  cold  it  is  a  good 
time  to  resolve  to  avoid  catching  colds  alto- 
gether, which  for  the  average  person  can  be 
substantially  accomplished  by  following  the 
above  suggestions.  The  tax  on  one 's  time  thus 
required  is  far  less  than  the  tax  required  by 
the  colds  themselves.  The  authors  of  this 
book  know  of  persons  who  have  scarcely  lost  a 
day's  work  from  colds  or  other  ailments  for 
decades  at  a  time  simply  by  using  a  little  self- 
control  and  common  sense  at  critical  times. 


[280] 


SECTION   VII 

SIGNS    OF    INCREASE    OF   THE 
DEGENERATIVE  DISEASES 

The  fact  that  in  the  United  States  the 
general  death  rate  has  steadily  fallen  for  the 
past  several  decades,  a  phenomenon  common 
to  all  civilized  countries,  is  accepted  by  many 
as  evidence  of  a  steady  gain  in  National 
Vitality.  That  there  has  been  a  gain  in  vital- 
ity in  the  younger  age  groups  is  unquestion- 
ably true,  but  this  gain  has  served  to  mask 
a  loss  in  vitality  at  the  older  age  periods. 

This  latter  phenomenon,  a  rising  mortality 
in  elderly  life,  is  something  almost  peculiar  to 
the  United  States.  It  is  not  exhibited  in  the 
mortality  statistics  of  the  leading  European 
countries.  In  those  countries  the  fall  in  the 
death  rate  has  not  been  due  solely  to  a  reduc- 
tion of  mortality  in  infancy  and  adult  life 
through  the  conquest  of  diseases  of  children, 
tuberculosis  and  other  communicable  diseases. 
England  and  Wales,  Denmark,  Norway,  Swe- 
den and  Prussia  show  improved  mortality  at 
every  age  period. 

[281] 


HOW   TO   LIVE  [$7. 

The  charts  in  this  section  show  the  trend 
of  mortality  in  this  country  during  30  years 
at  the  various  ages  of  life,  and  also  the  trend 
of  mortality  in  the  two  great  classes  of  dis- 
eases: the  communicable,  which  aifect  more 
emphatically  the  young  lives,  and  the  degen- 
erative or  regressive  class  of  diseases,  which 
affect  chiefly  those  in  middle  life  and  old  age. 

It  seems  evident  that  unless  this  increased 
mortality  is  due  to  some  unknown  biologic  in- 
fluence or  to  the  amalgamation  of  th^^yarious 
races  that  constitute  our  population,  it  feiust 
be  ascribed,  in  a  broad  sense,  to  lack  of  adap- 
tation to  our  rapidly  developing  civilization. 

Whether  or  not  there  is  one  principal  cause 
that  determines  the  unfavorable  trend  of 
mortality  in  this  country  as  compared  to  other 
civilized  nations  has  not  yet  been  conclusively 
shown. 


[282] 


$7.]     DEGENERATIVE    DISEASES 


INCREASES  AND  DECREASES 
IN  DEATH  RATE 
BY  AGE  PERIODS 

MASS.  St  NJ  1880-1910 

L.E.I.  Inc. 

ENGLAND  &  WALES 
IN  BROKEN  LINE 


TMs  chart  exhibits  the  trend  of  the  death 
rate  from  all  causes,  by  age  periods.  The 
decreases  are  below  the  center  line  and  the 
increases  above  it. 

It  will  be  noted  that  the  American  decreases 
in  the  younger  ages  were  not  as  great  as  in 
England  and  Wales,  that  they  changed  to  in- 
creases about  age  45  and  continued  to  increase 
in  each  age  group  thereafter,  while  in  England 
and  Wales  the  decline  occurred  at  all  ages. 

Note. — Ma-ssachusetts  and  'Nevr  Jersey  are  used  as  a 
basis  because  they  were  the  only  States  in  1880  where 
sufficiently  reliable  comparative  statistics  could  be  had. 
These  records  were  accepted  by  the  national  government, 
and  these  States  really  constituted  the  registration  area 
in  that  year.  There  were  also  fifteen  cities  outside  these 
States  where  comparisons  were  possible. 

[  283  ] 


HOW  TO  LIVE 


[$7. 


DEATH  RATE 
REGISTRATION  AREA 

(PER  10.000  LIVING) 

ORGANIC  DISEASES 
L.E.I.  iNc 


ENGLAND  &  WALES 
DOTTED  LINES 


1890  1900-1910 
APOPLEXY 


1890  1900  1910 

KIDNEYS  AND 

URINARY 

SYSTEM 


1890  1900  1910 

HEART  AND 

CIRCULATORY 

SYSTEM 


38. 


1890  1900  1910 
THE  THREE 
COMBINED 


This  chart  shows  that  in  the  United  States 
registration  area,  the  mortality  from  diseases 
of  the  heart,  blood  vessels  and  kidneys  in- 
creased 41  per  cent,  during  the  period  1890- 
1910,  while  in  England  and  Wales  (shown  by 
the  dotted  lines)  during  the  same  period  there 
was  a  decrease  in  the  mortality  from  these 
maladies. 


[284] 


$7.]     DEGENERATIVE   DISEASES 


OCCUPIED  MALES 
INCREASES-DECREASES  FROM  CERTAIN 


DISEASES 


DEATH    RATE   PER    1OO.0OO 


1900  0VER1890      L.E.I.INC. 


40- 

APOPLEXY- 
NERVOUS 
SYSTEM 

HEART 

KIDNEY          LIVER 

&                     & 
URINARY  DIGESTION 

TYPHOID 

TUBERCU- 
LOSIS 

PNEUMO- 
NIA 

INCREAf 

1 

5es 

HI 

30- 

HHHH 

20-^HII^^^I 

10- 

^^ 

■I 

■■ 

20- 

DECR 

EASES 

Hill 

^^1 

30- 

jmu 

mn 

40- 

43 

psii 

30.6 

38 

43 

22.5 

5 

41 

This  chart  comparing  1900  with  1890  (1900- 
1910  not  yet  available)  shows  the  sharp 
upward  trend  in  the  mortality  from  organic 
disease  among  males  in  gainful  occupations, 
and  the  downward  trend  in  the  mortality  from 
communicable  disease  in  the  same  group.  This 
heavy  and  increasing  loss  from  chronic  dis- 
ease occurs  among  our  most  valuable  lives — 
those  of  the  breadwinners. 


[285] 


SECTION  VIII 

COMPARISON  OF  DEGENERATIVE 
TENDENCIES  AMONG  NATIONS 


DEATH  RATE  PER  1,000  OF  POPULATION  BY  AGE  PERIODS  IN  THE 
UNITED  STATES*  AND  IN  VARIOUS  EUROPEAN   COUNTRIES.! 


U.  S. 
Reg. 
Area 
1900 
P'sons 

Prussia 

France 

Italy 

Sweden 

Ages 

1900-01 

1899- 

-1902 

1899- 

-1902 

1891-00 

Males 

Fern. 

Males 

Fern. 

Males 

Fern. 

Males 

Fern. 

Under  1 

165.4 

221.8 

189.4 

174.8 

158.3 

101.6 

1 

46.6 
20.5 
13.2 
9.4 
52.1 



*24!3 

■23!4 

'56!9 

'48!5 

*38!4 

"sols 

..... 

2 

3 

4 

Under  5 

36.9 

5-9 

5.2 
3.3 

4.9 

2.7 

5.1 
3.0 

4.6 
2.9 

4.6 
3.5 

6.1 
3.2 

6.7 

3.8 

5.9 

10-14 

3.6 

15-19 

5.2 

4.2 

3.7 

4.9 

5.2 

4.6 

5.4 

4.6 

4.7 

20-24 

7.5 

5.8 

4.7 

7.8 

6.4 

6.8 

7.0 

6.7 

5.7 

25-29 

8.6 

5.8 

6.0 

8.0 

8.0 

6.7 

7.6 

6.6 

6.1 

30-34 

9.4 

6.7 

6.7 

8.5 

7.8 

6.7 

7.9 

6.7 

6.5 

35-39 

11.0 

9.0 

7.8 

10.5 

8.8 

7.5 

8.6 

7.6 

7.2 

40-44 

12.2 

12.1 

8.6 

12.7 

9.7 

9.3 

9.1 

8.8 

7.9 

45-49 

15.2 

15.9 

10.0 

15.1 

10.9 

11.4 

9.6 

10.7 

8.6 

50-54 

19.1 

21.2 

13.8 

19.1 

14.5 

15.7 

12.9 

13.7 

10.9 

6.5-59 

26.3 

28.3 

20.4 

26.6 

20.5 

21.0 

17.7 

18.6 

14.3 

60-64 

35.1 

39.5 

31.4 

37.4 

30.5 

33.5 

30.9 

26.1 

21.3 

65-69 

52.2 

57.8 

50.3 

54.5 

47.1 

50.2 

48.8 

39.5 

33.8 

7')-74 

75.2 

87.0 

78.9 

86.9 

77.7 

85.4 

87.4 

62.0 

64.8 

75-79 

110.5 

132.5 

125.3 

130.7 

120.6 

134.3 

138.5 

101.3 

90.1 

80-84 

165.8 

199.3 

186.6 

214.5 

215.6 

85-89 

241.3 

283.6 

271.4 

221.9 

219.8 

317.1 

307.3 

i97.8 

i79.6 

90-94 

339.2 

395.2 

345.6 



95-over 

418.9 

404.8 

402.1 

39i.7 

369.1 



Note  :  In  1900  or  thereabouts,  the  death  rates  at  the  middle  ages  of  life  were 
heavier  in  the  United  States  than  in  Prussia,  France,  Italy,  and  Sweden.  Since 
thsn  the  death  rates  in  the  United  States  at  these  ages  have  grown  even  greater. 

In  the  foreign  countries  the  death  rate  by  persons  can  be  approximated  by  adding 
the  rates  for  males  and  females  of  same  age  and  dividing  by  two. 


*12th  Census.     U.  S.,  1900,  iii  Vital  Statistics,  p.  LXXIX. 

t  F.  Priming  Medizinische  Statistik,  Verlag  von  Gustav  Fischer  in  Jena,  1906. 

[286] 


$8.]     DEGENERATIVE    TENDENCIES 


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[287] 


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.rt  03-3 


HOW   TO   LIVE 


[J  8. 


DEATH  RATES  CLASSIFIED  BY  SEX,  AGE,  AND  GENERAL 
NATIVITY.  NEW  YORK  STATE:     1900  AND  1910* 

MALE 


Native  "White. 

Foreign 
Born  White. 

Colored. 

Age 

Period. 

1900 

1910 

1900 

1910 

1900 

1910 

Death 

Death 

Death 

Death 

Death 

Death 

Rate. 

Rate. 

Rate. 

Rate. 

Rate. 

Rate. 

All  ages. . . 

18.6 

17.3 

20.6 

17.0 

27.9 

26.5 

Under  1 .  . 

180.3 

154.9 

166.6 

104.6 

410.5 

313.2 

1-4 

23.0 

17.5 

31.6 

21.7 

57.0 

46.6 

5-9 

5.0 

4.0 

5.3 

3.4 

11.0 

7.4 

10-14 

3.0 

2.3 

2.5 

2.5 

8.1 

7.1 

15-19 

4.6 

3.9 

4.9 

4.3 

10.2 

11.3 

20-24 

7.4 

5.9 

6.8 

5.2 

13.8 

11.2 

25-29 

9.4 

7.5 

7.9 

5.6 

14.0 

11.8 

30-34 

11.3 

9.6 

9.3 

6.9 

15.5 

19.6 

35-39 

12.4 

12.3 

12.2 

9.8 

15.1 

19.8 

40-44 

13.6 

13.7 

15.0 

13.2 

19.3 

23.9 

45-49 

14.7 

16.6 

19.8 

17.7 

30.9 

28.7 

50-54 

17.2 

19.6 

26.0 

23.6 

32.0 

32.4   1 

55-69  

22.3 

27.0 

34.3 

35.4 

43.8 

45.3 

60-64 

31.0 

37.4 

43.4 

46.9 

40.5 

57.4 

65-69 

46.3 

53.5 

61.9 

65.6 

72.4 

76.5 

70-74 

67.5 

72.3 

82.2 

85.2 

90.2 

77.5  1 

75-79 

109.4 

118.1 

119.4 

115.7 

125 . 0 

130.6 

80-84 

156.1 

163.9 

182.4 

190.7 

163.1 

163.5 

85-89 

243.8 

246.0 

239.0 

243.3 

122.8 

183.7 

90  &  over. 

366.7 

394.9 

351.0 

367.6 

280.0 

263.2 

*Willcox,  Walter  P.,  Special  Report  on  Vital  Statistics,  33d 
annual  report,  State  Department  of  Health,  State  of  New  York, 
1912. 


[288] 


$8.]     DEGENERATIVE    TENDENCIES 


FEMALE 


Native  White. 

Foreign 
Bom  White. 

Colored. 

Age 

Period. 

1900 

1910 

1900 

1910 

1900 

1910 

Death 

Death 

Death 

Death 

Death 

Death 

Rate. 

Rate. 

Rate. 

Rate. 

Rate. 

Rate. 

All  ages. . . 

16.1 

14.4 

19.7 

16.2 

24.7 

21.7 

Under  1 .  . 

149.7 

128.7 

160.1 

92.0 

335.6 

265.0 

1-4 

21.0 

16.3 

30.5 

18.6 

49.6 

40.1 

5-9 

4.8 

3.8 

5.0 

3.9 

10.1 

8.6 

10-14 

2.9 

2.3 

2.7 

2.4 

12.3 

7.2 

15-19 

4.5 

3.2 

3.6 

3.2 

8.8 

9.7 

20-24 

6.8 

4.9 

5.8 

4.0 

8.8 

10.9 

25-29 

8.1 

6.1 

7.6 

5.3 

10.1 

10.4 

30-34 

8.9 

7.0 

9.3 

6.6 

12.4 

11.4 

35-39 

9.3 

7.7 

11.0 

7.9 

15.1 

14.3 

40-44 

10.1 

9.6 

13.3 

9.9 

19.7 

20.2 

45-^9 

12.4 

11.3 

16.9 

13.5 

19.1 

20.8 

50-54 

14.9 

15.0 

22.2 

19.1 

25.4 

29.8 

55-59 , .  .  . 

19.4 

19.8 

31.3 

28.8 

39.3 

36.4 

60-64 

25.4 

27.5 

41.7 

41.0 

52.2 

49.8 

65-69 .  .  .  . 

38.2 

42.7 

57.0 

59.4 

62.0 

69.6 

70-74 

58.7 

64.5 

83.1 

85.2 

86.3 

49.7 

75-79 

93.4 

96.0 

117.5 

115.0 

110.7 

96.0 

80-84 

148.7 

152.7 

167.5 

179.2 

136.8 

131.7 

85-89 

224.2 

223.9 

246.9 

242.1 

117.6 

175.8 

90  &  over. 

326.4 

339.0 

355.0 

348.5 

183.3 

222.2 

The  tables  on  this  and  the  opposite  page  show  the  same  general 
trend  of  mortaUty  in  New  York  State  that  is  exhibited  in  the 
Registration  States  generally  and  wherever  reUable  statistics  are 
obtainable.  It  will  be  noted,  however,  that  there  is  Uttle  change 
in  the  mortahty  rate  among  women  until  age  sixty,  when  a  de- 
cidedly increased  mortality  rate  is  shown  comparing  1910  with  1900. 
It  will  also  be  noted  that  this  unfavorable  trend  in  mortahty  in 
later  hfe  is  manifested  among  native  whites,  foreign  bom  and  colored 
citizens  alike. 


[289] 


HOW   TO   LIVE 


[§8. 


COMPARISON  OF  EXPECTATIONS  OF  LIFE,  NEW  YORK  CITY. 
ENGLAND  AND  WALES,  AND  LONDON 


Ages 

New  York  City  t 
1909-1911. 

England  and 

Wales* 
1910-1912. 

London* 
1911-1912. 

Males 

Females 

Males 

Females 

Males 

Females 

At  birth 

44.55 

46.95 

38.26 

30.34 

23.34 

17.11 

11.71 

7.66 

4.66 

2.24 

48.8 

50.4 

41.7 

33.6 

26.2 

19.1 

12.9 

8.2 

4.9 

2.8 

51.50 

53.08 

44.21 

35.81 

27.74 

20.29 

13.78 

8.53 

4.90 

2.87 

55.35 

55.91 

47.10 

38.54 

30.30 

22.51 

15.48 

9.58 

5.49 

3.16 

42!  35 

33.87 

26.03 

19.09 

13.09 

8.17 

4.79 

2.75 

10 

20 

46.71 

30 

37  94 

40 

29.67 

50 

22  17 

60 

15.39 

70 

9.57 

80 

5.39 

90 

3.10 

The  above  tables  show,  both  am^ong  raales  and  females,'  that  the  expectation 
of  life  is  greater  at  every  age  period  in  England  and  Wales  and  in  London  than 
in  New  York. 

*  Supplement  to  the  Seventy-Fifth  Annual  Report  of  the  Registrar-General  of 
Births,  Deaths  and  Marriages  in  England  and  Wales.  Part  I — Life  Tables,  pp. 
66-85. 

tAnnual  Report,  Department  of  Health,  City  of  New  York,  1912,  pp.  176-177, 


DEATH  RATE  PER  1000  IN  PRUSSIA   BY   AGE  GROUPS 

1875-80  TO  1901-1910 


! 

1875-1880.* 

1881- 

1890.* 

1891- 

1900.* 

1901- 

1910.t 

Ages 

Males 

Females 

Males 

Females 

Males 

Females 

Males 

Females 

1-2 .. . 

71.8 

69.1 

70.2 

68.0 

58.0 

55.5 

45.3 

43.1 

2-3 .. . 

37.1 

36.1 

36.3 

34.6 

24.7 

23.8 

16.5 

16.0 

3-5 .. . 

22.2 

21.7 

20.8 

20.7 

14.2 

13.9 

8.9 

8.8 

5-10. . 

9.3 

9.2 

8.8 

9.0 

5.9 

6.1 

4.2 

4.4 

10-15. 

3.9 

4.3 

3.8 

4.3 

2.9 

3.3 

2.4 

2.7 

15-20. 

5.1 

4.6 

4.8 

4.5 

4.3 

3.8 

4.0 

3.6 

20-25. 

7.7 

6.3 

7.0 

5.8 

6.0 

5.1 

5.2 

4.6 

25-30. 

8.6 

8.2 

7.6 

7.5 

6.1 

6.1 

5.3 

5.5 

30-40. 

10.9 

10.3 

10.6 

9.7 

8.3 

7.9 

7.0 

6.7 

40-50. 

■>    16.7 

12.3 

16.3 

11.7 

14.3 

10.0 

12.5 

8.6 

Continued  on  next  page. 
[290] 


$8.J 


DEGENERATIVE    TENDENCIES 


DEATH  RATE  PER  1000  IN  PRUSSIA  BY  AGE  GROUPS— Continued. 

1875-80  TO  1901-1910 


Ages 

1875-1880.* 

1881-1890.* 

1891-1900.* 

1901-1910. t 

Males 

Females 

Males 

Females 

Males 

Females 

Males 

Females 

50-60. 
60-70. 
70-80. 
80  and 
over . 

27.6 

53.0 

113.3 

236.4 

20.7 

46.3 

106.2 

227.2 

26.9 

51.4 

110.2 

238.2 

19.8 

44.8 

113.9 

229.0 

24.2 

48.7 

102.5 

233.1 

17.5 
42.0 
97.1 

223.3 

23.5 

45.5 
100.6 

214.4 

16.0 

37.4 

102.0 

202.6 

Note  that  in  both  sexes  there  was  a  steady  and  substantial  decline  in  the  deathj 
rate  at  all  age  periods  of  Life  after  1875. 

*KdnigUch  Statistisches  Bureau  in  Berlin  Preussische  Statistik.  Hft.  184   p.  iv 
fT.,  Berhn. 

^ZeUschriffjdes  Koniglich  Preussichen  Statistichen  Landesamts,  Berlin,  1912,  p.xvii. 

DEATH  RATE  PER  1000  IN  DENMARK  BY  AGE  GROUPS 

1880-1889—1890-1900 


1880-1889 

1890-1900 

Ages 

Males 

Females 

Males 

Females 

0-5 

53.1 

7.2 

4.4 

4.9 

7.0 

6.5 

6.8 

7.8 

9.8 

12.6 

16.8 

22.6 

33.3 

46.9 

70.0 

104.9 

178.7 

246.7 

392.3 

46.0 

7.7 

5.6 

5.8 

6.1 

7.4 

7.9 

8.4 

9.3 

10.2 

12.2 

17.0 

26.1 

39.2 

58.3 

92.9 

157.4 

210.9 

350.1 

48.5 

5.6 

3.6 

4.5 

6.0 

5.5 

6.1 

7.7 

9.3 

11.6 

15.7 

22.0 

30.7 

44.7 

74.5 

115.0 

169.4 

250.1 

425.6 

40.8 
6.0 
4.6 
4.7 
4.9 
5.6 
6.5 
7.5 
8.2 
9.1 

11  8 

5-10 

10-15 

15-20 

20-25 

25-30 

30-35 

35-40.. 

40-45 

45-50 

50-55 

55-60 

16.4 
24  2 

60-65 

65-70 

36  7 

70-75 

65  0 

75-80 

98  9 

80-85 

151   6 

85-90 

226.5 
373.2 

90-over 

Note  the  improvement  in  mortality  at  nearly  every  age  period  of  life,  in  both  sexes. 
Befolkningsforholdene  i.  Denmark  i.  19.     Arrhundrede,  p.  125      Denmark  Statis- 
tiske  Tabelvaerk,  Ser.  5,  Litra  A.  no.  5. 

[  291  ] 


HOW    TO   LIVE 


[$8. 


DEATH  RATE  PER  1000  IN  SWEDEN  BY  AGE  GROUPS* 

1801-10  to  1891-00 


Ages 

0-5 

5-10 

10-15 

15-25 

25-35 

35-45 

45-55 

55-65 

65  over 

Years 

1801-10 

79.0 

12.1 

7.2 

8.5 

11.0 

14.9 

22.7 

40.8 

111.4 

1811-20 

76.0 

9.7 

5.6 

7.2 

9.9 

14.3 

21.0 

37.6 

102.9 

1821-30 

63.1 

7.6 

4.5 

6.1 

9.4 

13.6 

20.1 

35.4 

96.9 

1831-40 

60.3 

7.5 

4.7 

6.0 

9.8 

14.3 

20.8 

35.6 

102.1 

1841-50 

56.8 

7.8 

4.4 

5.5 

8.0 

12.2 

18.1 

31.8 

97.1 

1851-60 

60.5 

10.9 

5.5 

6.1 

8.4 

11.9 

17.9 

32.1 

91.6 

1861-70 

57.3 

9.1 

4.4 

5.4 

7.2 

10.1 

15.1 

28.7 

87.2 

1871-80 

52.3 

8.5 

4.2 

5.3 

7.4 

9.3 

13.1 

23.6 

79.4 

1881-90 

43.6 

7.7 

4.0 

5.2 

6.6 

8.2 

11.5 

21.1 

71.4 

1891-00 

36.9 

6.0 

3.6 

5.4 

6.5 

7.8 

10.9 

19.7 

71.3 

pNote  the  pronounced  fall  in  the  death  rate  at  every  age  period  during  the  past 
century. 

*  F.  Prinzing  Medizinische  Statistik,  Verlag  von  Gustav  Fischer  in  Jena,  1906. 

The  Remedies        The  remedies,  however,  are  plainly  indi- 
cated : 

1.  Eugenics,  to  improve  the  stock. 

2.  Periodic  physical  examinations  to  detect 

the  earliest  signs  of  disease,  and  espe- 
cially infective  foci  in  the  head,  such  as 
diseased  gums,  tooth  sockets,  tonsils, 
nasal  cavities,  etc. 

3.  The  practice  of  personal  hygiene  along 

the  lines  of  ascertained  individual 
needs. 

Cancer,  another  disease  heavily  on  the  in- 
crease in  all  civilized  countries,  may  he  com- 
bated by  similar  measures. 

[292] 


SECTION   IX 

EUGENICS 

*'How  to  Live"  deals  mainly  with  personal 
hygiene,  that  is,  the  proper  care  of  the  in- 
dividual. Hygienic  improvement  is  limited, 
however,  to  the  attainment  of  the  best  of  which 
an  individnal  is  capable.  Eugenics  deals  with 
the  even  more  vital  subject  of  improving  the 
inherent  type  and  capacities  of  the  individuals 
of  the  future.  It  has  been  but  briefly  touched 
upon  in  this  volume. 

Eugenic  improvement  is  attainable  through 
the  control  of  heredity.  By  heredity  is  meant 
the  action  of  elements  which  control  the  de- 
velopment of  the  individual,  and  determine  his 
constitution  or  makeup.  The  laws  of  Nature 
governing  this  action  are  now  known  in  part, 
so  that  advantage  can  be  taken  of  them  to 
bring  about  the  hereditary  improvement  of 
the  race,  generation  by  generation. 

Eugenics  is  not  simply  sex  hygiene,  as  many  what  Eugenics 
have  come  to  consider  it,  owing  to  the  liberal 
use  of  the  word  Eugenics  by  the  sex  hygienists. 

[  293  ] 


HOW   TO   LIVE  [$9. 

Sex  hygiene  is,  of  course,  one  of  the  considera- 
tions in  eugenic  improvement. 

Eugenics  is  not,  furthermore,  the  science  of 
improving  the  physical  organism  only,  as  has 
been  erroneously  assumed  by  certain  unin- 
formed publicists,  a  point  of  view  which  has 
been  promoted  by  cartoonists,  who  find  it  good 
sport  for  their  pens. 

Eugenics  does  not  require  the  old  Spartan 
practise  of  infanticide,  nor  does  Eugenics 
propose  to  do  violence  in  any  other  way  to 
humanitarian  or  religious  feeling. 

Eugenics  does  not  mean,  as  some  have 
imagined,  compulsory  or  government-made 
marriages. 

Nor  is  Eugenics  the  science  of  improving 
the  human  stock  by  matings  that  are  academic- 
ally ideal,  but  which  lack  the  element  of  in- 
dividual attraction  and  instinctive  love. 
Discovery  of         Thcro  was  a  time  when  the  inherent  per- 

Hereditary  ,  ■'- 

Laws  sonality  of  a  man,  the  color  of  his  eyes,  the 

capacity  of  his  mind,  the  quality  of  his 
character,  seemed  clearly  subject  to  the 
caprice  of  forces  beyond  the  reach  of  mortal 
perception.  In  attempting  to  trace  the  source 
of  a  personality,  hereditarily,  no  constancy 
could  be  detected  in  its  relation  to  the  lives 

[294] 


$  9.]  EUGENICS 

from  which  it  arose.  A  child  was  never  ab- 
solutely like  brother,  sister,  mother,  father  or 
grandparent. 

An  epoch-making  discovery  in  1865  by  an 
Austrian  monk  named  Mendel,^  and  later 
discoveries  by  a  number  of  other  scientists, 
revealed  the  subdivisibility  of  each  indi- 
vidual into  many  distinct  units  or  traits,  the 
hereditary  sources  of  which  were  clearly  trace- 
able, leading  to  various  individuals  of  the 
family  line,  and  not  to  one  individual  alone. 
Furthermore,  it  was  found  that  the  lack  of  a 
certain  trait  sometimes  appears  as  a  trait  in 
itself,  just  as  darkness  seems  like  a  condition 
in  itself  rather  than  as  an  absence  of  light. 

These  discoveries  changed  the  whole  cur- 
rent of  thought  regarding  heredity,  and  the 
constancy  of  its  action,  as  well  as  its  control- 
lability. It  also  emphasized  the  fact  that  it 
does  make  a  difference  whom  one  marries  as 
to  the  character  of  the  resulting  offspring. 
Their  makeup  is  not  subject  to  the  caprice  of 
forces  beyond  human  perception,  but  is  in 
some  degree  subject  to  control. 

Out  of  these  discoveries  has  arisen  the  sci- 
ence of  Eugenics.  Sir  Francis  Galton,  of 
England,  was  the  first  to  start  a  world  move- 

[  295  ] 


HOW    TO   LIVE  [§9. 

ment   for   its   application   toward   conscious 
betterment  of  the  human  stock. 
Rules  of  From  the  known  laws  governinsr  the  in- 

Eugenic3  ...  .  ... 

heritability  of  unit-traits,  it  is  apparently 
necessary,  in  the  betterment  of  the  race,  to 
follow  a  few  important  rules : 

1.  Learn  to  analyze  individuals  into  their 
inheritable  traits — physical,  mental  and  moral. 

2.  Differentiate  between  socially  noble  and 
ignoble  traits,  between  social  and  educational 
veneer  and  sterling  inherent  capacity. 

3.  Do  not  expect  physical,  mental  and  moral 
perfection  in  any  one  individual,  but  look  for 
a  majority  of  sterling  traits. 

4.  Observe  the  presence  or  absence  of 
specific  traits  in  individuals  at  all  ages  of 
successive  generations  and  fraternities  of  a 
family  line. 

5.  Learn  how  to  estimate  the  inheritability 
of  such  traits  in  a  family  line,  upon  specific 
mating  with  another  family  line. 

6.  Join  your  family  line  to  one  which  is 
strong  in  respect  to  the  traits  in  which  yours 
is  weak. 

7.  But  remember  also  that  injuries  can  be 
inflicted  on  offspring  by  unhygienic  living. 

Some  of  the  characteristics  in  Man's  com- 

[296] 


Traits 


§  9.]  EUGENICS 

plex  known  to  act  hereditarily  and  to  be  trace-  inheritable 
able  to  distinct  sources  on  family  lines  are  as 
follows  :^ 

Physical  Traits. — Character  of  the  facial 
features,  color  of  the  eyes,  hair  and  skin, 
stature,  weight,  energy,  strength,  endurance, 
quickness,  commanding  presence,  vivacity  of 
manner,  general  bodily  soundness;  also  de- 
fects of  many  kinds,  such  as  those  of  the 
nervous  system,  of  the  speech,  eyes,  ears,  skin, 
also  baldness,  defects  of  the  muscular  system, 
blood,  thyroid  glands,  vascular  system,  respi- 
ratory system,  digestive  system,  reproductive 
organs ;  also  defects  and  peculiarities  of  the 
skeleton,  etc.  This  does  not  mean  that  all 
shortcomings  are  inherited.  It  does  mean, 
however,  that  the  type  of  organism  is  in- 
heritable which  lacks  resistance  to  the  germs 
and  other  precipitating  factors  in  bringing 
about  the  disease. 

Mental  Traits. — ^Among  the  mental  char- 
acteristics known  to  arise  from  traceable  he- 
reditary sources  may  be  mentioned  factors  in 
musical  ability,  artistic  composition,  literary 
ability,  mechanical  skill,  calculating  ability, 
inventive  ability,  memory,  ability  to  spell, 
fluency  in  conversation,  aptness  in  languages, 

[297] 


HOW   TO   LIVE  [§9. 

military  talent,  acquisitiveness,  attention, 
story-telling,  poetic  ability ;  and,  on  tlie  other 
hand,  insanity,  feeble-mindedness  of  many 
types,  epilepsy.  These  are  suggestive  of  the 
inheritability  of  many  other  mental  traits  not 
yet  studied. 

Moral  Traits, — ^Among  the  moral  traits 
known  to  possess  inheritable  elements  are 
generosity,  piousness,  independence,  industry, 
will-power,  faithfulness,  fairness,  sociability, 
reliability,  self-reliance,  tendency  to  work 
hard,  perseverance,  carefulness,  impulsive- 
ness, temperance,  high-spiritedness,  joviality, 
benignity,  quietness,  cheerfulness,  hospitality, 
sympathy,  humorousness,  love  of  fun,  neigh- 
borliness,  love  of  frontier  life,  love  of  travel 
and  of  adventure.  The  same  may  be  said  of 
immoral  traits,  such  as  criminality,  pauperism, 
delinquency,  irascibility,  lying,  truancy,  super- 
stition, clannishness,  secretiveness,  despon- 
dency, slyness,  exclusiveness,  vanity,  cunning, 
cruelty,  quickness  to  anger,  revengefulness, 
etc. 
Distribution  ThesG  physical,  mental  and  moral  peculiari- 

ties are  not  scattered  evenly  through  the 
population,  but  exist  on  certain  family  lines 
only. 

[298] 


§  9.]  EUGENICS 

For  instance,  one-tenth  of  the  deaths  that 
occur  in  the  United  States  are  from  tubercu- 
losis. But  this  does  not  mean  that  one-tenth 
of  all  families  die  of  the  disease.  On  the 
contrary,  some  families  lose  more  than  half 
their  numbers  from  it,  while  other  families 
lose  almost  none  at  all.  The  10  per  cent,  is 
simply  the  average  of  all.  The  percentage  is 
high  among  the  Irish,  and  low  among  the  Jews. 
Life  insurance  companies  take  consideration 
of  this  fact  in  examining  applicants  for  insur- 
ance. A  family  history  of  tuberculosis  counts 
against  even  a  healthy  applicant,  not  because 
of  a  belief  that  tuberculosis  is  directly  in- 
heritable, but  because  non-resistant  types, 
especially  light-weights,  are  known  to  be  trans- 
mitted. A  profound  influence  toward  check- 
ing this  malady  would  evidently  be  exerted  if 
the  matings  on  the  family  lines  exhibiting  the 
characteristic  of  susceptibility  were  to  cease, 
and  thus  the  perpetuation  of  susceptible  types 
checked. 

The  same  is  true  of  crime.  The  80,000 
prisoners  constantly  supported  in  the  United 
States  are  recruited  not  evenly  from  the 
general  population,  but  mainly  from  certain 
family   breeds.^      Criminality   among   **The 

[299] 


HOW   TO   LIVE  [§9. 

Jukes'^  is  a  rule,  among  Jonathan  Edwards' 
descendants,  the  exception.  The  same  is  true 
of  mental  abilities  of  different  kinds.  Galton 
showed  that  the  prominent  English  judges, 
statesmen,  chancellors,  etc.,  were  furnished  by 
certain  family  lines  only,  and  were  not  drawn 
evenly  from  all  families.^  The  same  is  true 
of  f  eeble-mindedness.^ 
Socially  The  question  of  what  traits  are  desirable 

Noble  and  ^  .  . 

Ignoble  Traits  aud  what  traits  are  undesirable  might  seem, 
on  first  thought,  rather  a  difficult  matter  to  de- 
termine. Few  of  us  would  like  to  have  our 
neighbor's  taste  in  the  matter  constituted  as 
a  standard  of  judgment  upon  our  own  traits. 
There  is  one  standard  of  judgment,  however, 
that  is  so  broad  and  impersonal  and  so  founded 
on  the  elements  in  society  to  which  all  in- 
dividuals are  subject,  that  it  can  justly  serve 
as  a  line  of  division  between  the  desirability 
and  undesirability,  broadly  speaking,  of  in- 
dividual traits  for  perpetuation.  This  is  the 
measurement  by  the  standard  of  social  worth 
and  service  commonly  designated  as  *^  fit- 
ness."^ Above  this  dividing  line  may  be 
roughly  grouped  the  genius,  the  specially 
skilkd,  the  mediocre,  who  are  a  service  to 
society,  or  at  least  not  a  burden.    Below  this 

[  300  ] 


$  9.]  EUGENICS 

line  may  be  grouped  those  feeble-minded, 
paupers,  criminals,  insane,  weak  and  sick,  who 
are  a  burden,  economically  and  socially.  That 
is,  a  person's  traits  are  desirable  of  perpetua- 
tion if  so  balanced  as  to  render  the  individual 
not  a  burden  to  others. 

It  must  undoubtedly  be  true  that  many 
families  possess,  inherently,  traits  of  ability 
which  have  never  had  an  opportunity  to  ex- 
hibit themselves.  This  may  account  for  the 
apparently  sudden  appearance  of  great  men 
and  women  without  obvious  hereditary  back- 
ground. It  is  plainly  possible,  furthermore, 
to  bring  about  a  special  combination  of  two 
family  lines,  the  mental  traits  on  neither  of 
which  exhibit  remarkableness,  but  which, 
when  combined,  bring  an  extremely  happy 
result. 

Mental  ability  does  not  depend  upon  educa- 
tion. Education  can  only  enable  an  individual 
to  utilize  more  fully  his  inherent  ability;  it 
cannot  increase  capacity. 

The  same  is  true,  of  course,  of  physical 
capacity.  Sandow  has  an  extraordinary 
muscular  ability,  developed  by  certain  ex- 
ercises. Similar  exercises  will  not,  however, 
develop   all  men  into    Sandows,   no  matter 

[301] 


HOW   TO   LIVE  [$9. 

how  constant  their  faith  and  persistent  their 
efforts.  Sandow  was,  we  may  assume,  hered- 
itarily gifted  with  a  superior  muscular  capac- 
ity, which  his  exercises  have  enabled  him  to 
fully  develop.  It  is  true,  however,  that  few 
people  ever  realize  their  full  physical  and 
mental  capacities,  owing  to  lack  of  oppor- 
tunity, inclination,  etc.,  and  that  there  gen- 
erally exist  untold  possibilities  for  improve- 
ment for  those  who  wish  to  get  the  most  out 
of  themselves. 
A  Majority  of       It  is  apparent  that  the  make-up  of  an  in- 

Sterling  Traits       t     •  t        t    •       ,  i  Ij.       i?  1 

dividual  IS  the  result  oi  a  very  complex  com- 
bination of  traits.  For  this  reason,  the  make- 
up is  not  likely  to  fall  heir  to  all  *^bad''  traits, 
any  more  than  it  is  to  all  ^  *  good ' '  traits.  Even 
the  feeble-minded,  who  have  fallen  heir  to  such 
an  intensely  undesirable  trait — or  rather,  to 
the  lack  of  intensely  desirable  traits — in  many 
instances  have  simultaneously  inherited  many 
desirable  traits,  such  as  kindness,  gentleness 
and  generosity,  often  lacking  in  those  pos- 
sessed of  scholarly  capacities.  Many  women 
of  the  border-line  type  of  feeble-mindedness, 
where  mental  incapacity  often  passes  for  in- 
nocence, possess  the  qualities  of  charm  felt  in 
children,  and  are  consequently  quickly  selected 

[302] 


$  9.]  EUGENICS 

in  marriage.  If  a  mentally  able  man  possess 
as  an  ideal  of  womanhood  other  traits  than 
mental  capacity,  no  amount  of  schooling  for 
Hs  child  can  make  np  for  the  difference  be- 
tween the  mental  capacity  of  the  offspring  of 
snch  a  mating,  and  the  offspring  of  a  mating 
with  an  able-minded  woman.  Although  the 
trait  of  able-mindedness  is  dominant,  so  that 
the  mating  of  an  able  and  a  feeble  mind  will 
result  in  fairly  able-minded  offspring,  who 
may  even  be  above  the  average,  mentally,  such 
oifspring  carry  in  their  own  germ  plasm  the 
defect  derived  from  their  feeble-minded  par- 
ent, which  defect  may  then  be  passed  on  to  fu- 
ture generations  through  the  germ  plasm  from 
which  their  children  get  their  inheritance.  A 
mother's  hereditary  influence  on  the  child  is 
just  as  important  a  factor  as  the  father's, 
generally  speaking.  Where  feeble-minded- 
ness  exists  on  a  family  line,  care  should  be 
exercised  by  the  able-minded  members  of  that 
line  not  to  mate  mth  another  line  possessing 
cases  of  feeble-mindedness,  lest  the  offspring 
then  fall  heir  to  feeble-mindedness,  which  can 
skip  a  generation.  An  appreciation  of  what 
is  feeble-minded,  and  a  realization  of  its  in- 
heritability  can  not  help  but  modify  a  man  or 

[303] 


HOW    TO   LIVE  [^^. 

a  woman's  admiration  for  the  traits  or  lack 
of  traits  which  it  embraces. 

Persons  possessing  weak  physical  makeups 
may  possess  strong  mental  capacities,  and 
vice-versa.  Persons  of  superior  mental  capaci- 
ties may  lack  loftiness  of  character.  It  might 
happen  that  in  so  mating  as  to  prevent  the 
perpetuation  of  an  undesirable  trait,  physical, 
mental  or  moral,  a  desirable  trait  would  be 
lost  along  with  it.  In  any  mating  transaction, 
therefore,  choice  must  necessarily  compromise 
upon  the  favorable  hereditary  action  of  a 
majority  of  the  traits  on  the  two  family  lines. 
One  must  relinquish  any  quest  for  perfection. 
After  eliminating  the  individuals  possessing 
the  grossly  unsocial  traits  below  the  dividing 
line  of  social  fitness,  one  must  choose  with  re- 
spect to  a  majority  of  socially  fit  traits,  in 
addition  to  the  elements  of  personal  con- 
geniality and  affinity.  The  two  last-named 
elements,  however,  generally  serve  as  useful 
narcotics  in  blinding  the  mating  individuals  to 
the  existence  of  the  compromise,  and  the  real 
becomes  the  ideal. 
Successive  Each  trait  in  the  mosaic  of  one  person  is 

andFraterni-     transmitted  or  not  transmitted  to  a  child  ac- 

ties 

cording  to  the  mating  of  that  particular  trait — 

[  304  ] 


$  9.]  EUGENICS 

mating  witli  trait  or  lack  of  trait — rather  than 
according  to  the  mating  of  the  two  persons  as 
a  whole.  That  is,  when  a  man  and  woman 
marry  and  hear  offspring,  it  is  not  the  mating 
of  two  units,  hut  it  is  the  mating  of  myriads 
of  pairs  of  units — the  units  heing  the  con- 
stituent traits  and  lack  of  traits  (contained  in 
some  mysterious  way  in  the  germ  plasm) ,  each 
trait-mating  producing  its  own  trait-offspring. 
The  collection  of  these  trait-offspring  makes 
up  the  child. 

It  has  heen  ohserved  that  traits  differ  with 
respect  to  their  action  in  mating.  Given  a 
specific  type  of  trait-mating,  say  of  a  trait 
with  like  trait,  or  trait  with  the  lack  of  that 
trait,  some  types  always  reappear  in  the  next 
generation  or  else  are  lost  entirely  from  the 
family  line  unless  reinfused,  whereas  other 
types  of  traits  may  not  reappear  in  the  next 
generation,  but  still  appear  in  a  generation 
further  removed.  Another  type  of  trait  is 
transmissible  only  by  one  sex  of  a  family  line, 
and  can  not  be  transmitted  by  the  other  sex. 

From  these  facts,  it  is  readily  understand- 
able how  important  becomes  the  consideration 
of  the  marriage  of  relatives,  such  as  cousins,^ 
who  are,  of  course,  individuals  of  the  same 

[  305  ] 


HOW   TO   LIVE  [§9. 

family  line,  whose  mating  brings  together 
like  groups  of  traits,  thus  strengthening  the 
existence  of  these  traits,  whether  desirable 
or  undesirable.  Cousin  marriages,  when  the 
family  possess  traits  of  mental  ability,  may 
result  in  children  who  are  geniuses ;  but  cousin 
marriages,  when  the  family  line  possesses 
traits  of  mental  inability,  may  result  dis- 
astrously with  respect  to  offspring.  Family 
lines  possessing  traits  of  mental  weakness 
should  most  assuredly  join  only  to  family  lines 
possessing  traits  of  strength  in  those  regards. 
In  calculating  the  inheritability  of  traits,  it 
is  also  necessary  to  consider  that  certain 
physical,  mental  and  moral  traits  flower  at  the 
arrival  of  certain  ages  only.  It  is  necessary  to 
look  along  the  whole  line  of  a  life,  as  traits 
may  exist  at  one  age  and  not  at  another.  A 
boy's  beard  does  not  appear  until  puberty. 
Likewise,  other  physical  and  mental  and  moral 
traits  sometimes  do  not  manifest  themselves 
until  specific  ages,  according  to  the  type  of  the 
family  breed.  Because  a  parent  dies  before 
the  development  of  the  trait  does  not  preclude 
its  transmissibility  to  his  offspring.  Hunt- 
ington's chorea,  an  extremely  undesirable 
trait,  does  not  develop  until  middle  life,  but 

[306] 


§  9.]  EUGEOTCS 

is  transmissible  to  offspring  even  tliough  the 
father  dies  from  some  other  cause  before  the 
period  when  the  disease  in  his  own  person 
would  be  expected  to  appear. 

AYe  can  best  understand  the  laws  govern-  Results  of 
ing  the  inlieritance  of  traits  by  taking  a  few  Matings 
concrete  cases.  The  first  case  is  that  of  an 
Andalusian  fowl.  "We  shall  consider  the  two 
species,  pure  bred  black  and  pure  bred  white, 
and  confine  ourselves  to  observing  the  inheri- 
tance of  the  single  characteristic,  plumage 
color.    Of  course,  as  long  as  the  black  mate  Andaiusian 

.  Fowl 

only  with  the  black  their  children  will  be 
black,  and  as  long  as  the  white  mate  with  white 
the  children  will  be  white.  But  if  a  white 
mates  with  a  black,  the  children  will  not  be 
either  black  or  white,  but  blue.  All  will  be 
blue.  But  the  most  interesting  facts  appear 
in  the  next  generation,  when  these  hybrid  blue 
fowls  mate  with  black  or  white,  or  with  each 
other.  The  original  of  the  cross  between  the 
white  and  the  black  is  an  entirely  new  color 
blue,  which  may  be  considered  a  sort  of  amal- 
gam of  black  and  white.  But  a  cross  between 
the  blue  and  the  black  will  not  be  any  new 
color,  but  will  be  either  black  or  blue — and  the 
chances  are  even.     That  is,  in  the  long  run 

[307] 


Chance 


HOW   TO   LIVE  [§9 

about  half  of  the  children  of  the  blue  and  black 
parents  will  be  blue  and  half  will  be  black. 
None  of  the  children  will  be  white.  So  also 
crossing  the  blue  with  the  white  will  result  in 
half  of  the  children  being  blue  and  half,  white. 
Still  more  curious  is  the  result  of  mating  blue 
with  blue.  One  might  imagine  that  in  this  case 
all  the  children  would  be  blue,  but  only  half 
will  be  blue,  while  a  quarter  will  be  black  and  a 
quarter  white. 

Lffws  of  These  laws  are  a  curious  mixture  of  chance 

and  certainty.  In  certain  circumstances,  as 
we  have  seen,  we  can  predict  with  certainty 
that  the  offspring  will  be  black,  white,  blue,  or 
whatever  the  case  may  be.  In  other  circum- 
stances we  can  only  state  what  the  chances 
are.  But  these  chances  can  be  definitely 
stated  as  one  in  two,  one  in  four  or  whatever  it 
may  be,  and  where  there  are  large  numbers 
of  offspring  this  amounts  to  a  practical  cer- 
tainty that  definite  proportions  will  have  this 
or  that  color,  or  other  characteristics. 

Two  parents  are  like  two  baskets  or  bundles 
of  traits  from  which  the  child  takes  its  traits 
at  random.  In  the  wonderful  play  of  Maeter- 
linck's, called  the  *  ^  Bluebird, ' '  we  are  taken 
to  the  *  ^  land  before  birth, ' '  where  the  children 

[308] 


$  9.]  EUGENICS 

are  T\'aiting  to  be  born,  having  selected  tbeir 
parents  to  be.  Of  course,  this  is  only  a  pleas- 
ant fancy,  like  the  advice  of  Oliver  "Wendell 
Holmes  to  children  to  choose  good  grandpar- 
ents, but  it  is  a  useful  fancy  which  will  help 
us  to  understand  the  laws  of  heredity.  The 
child  of  the  Andalusian  fowl  takes  its  color 
from  its  two  parents  on  the  same  principle  as 
a  lottery  in  which  it  would  take  two  beans, 
white  or  black  as  the  case  might  be,  from  each 
of  two  baskets.  Every  individual  is  a  sort  of 
basket  containing  two  beans,  as  it  were.  It 
took  one  of  these  two  beans  from  each  parent 
and  will  give  one  to  each  child. 

With  this  picture  of  a  bean  lottery  before 
us  it  is  very  easy  to  understand  how  the  colors 
of  Andalusian  fowls  are  inherited.  When  two 
black  fowls  mate,  the  offspring  must  be  black, 
because  in  this  case  each  parent  basket  con- 
tains a  pair  of  black  beans,  so  to  speak,  so  that 
the  child  taking  one  black  bean  from  each 
basket  will  necessarily  have  a  black  pair.  For 
the  same  reason  the  child  of  two  white  fowls 
must  be  white,  but  when  a  black  and  white 
fowl  mate,  the  child  takes  a  white  bean  from 
one  parent  and  a  black  from  the  other,  its  own 
color  being  resultant  or  amalgam  of  the  two, 

[309] 


HOW   TO   LIVE  [$9. 

wMcli  in  the  case  of  the  Andalusian  fowl  is 
blue.  Since  every  such  hybrid  child  has  this 
same  combination  of  a  white  and  a  black  bean, 
all  these  hybrids  are  alike.  All  are  blue.  It 
is  important  to  remember  that  this  hybrid 
blue  is  only  a  sort  of  mechanical  mixture  of 
black  and  white,  and  that  the  black  and  white 
are  still  separate  beans,  as  it  were. 

But  now  suppose  a  hybrid  or  blue  fowl  to 
mate  with  a  white.  This  means  that  the  child 
takes  from  the  white  parent  or  basket  one  of 
the  two  white  beans  and  from  the  blue  parent 
or  basket,  one  of  the  two  beans,  of  which  one 
is  white  and  the  other,  black;  the  bean  taken 
from  the  first  or  white  basket  must  be  white, 
but  that  taken  from  the  second  or  blue  or  hy- 
brid basket  may  be  either  white  or  black.  It  is 
a  lottery  with  an  even  chance  of  drawing  white 
or  black.  In  the  long  run,  half  of  the  children 
will  draw  white  and  half,  black.  Those  which 
draw  the  white  will,  since  they  also  drew 
white  from  the  other  parent,  be  wholly  white, 
but  those  which  drew  the  black  will  be  blue, 
since  they  will  have  one  black  and  one  white 
bean.  We  see,  too,  that  the  white  child  is  just 
as  truly  white  as  though  it  had  not  had  a  hy- 
brid parent ;  for  of  the  two  elements  or  beans 

[310] 


$  9.]  EUGENICS 

which  the  hybrid  carried,  the  black  one  was 
left  behind  untaken.  We  see  that  the  blue 
child  is  a  hybrid  exactly  like  its  hybrid  parent, 
and  not  any  new  kind  of  cross  between  the 
blue  and  the  white.  In  short,  the  children  of 
a  blue  and  white  are  either  the  one  or  the  other 
and  not  a  mixture.  In  the  same  way  if  a  blue 
mates  with  a  black,  half  of  the  children  will 
be  black  and  half  blue. 

Finally  we  come  to  the  mating  of  a  blue  with 
a  blue.  Here  the  lottery  is  to  pick  a  bean 
from  two  baskets,  each  basket  containing  both 
white  and  black  beans  in  equal  numbers.  T\nien 
at  random  one  is  taken  from  either  of  these 
two  baskets  there  is  an  even  chance  that  the 
bean  from  the  father  is  white  or  black  and 
an  even  chance  that  the  bean  from  the  mother 
is  white  or  black. 

Now,  what  is  the  chance  that  the  child  draws 
a  white  bean  from  both  baskets?  Evidently 
it  is  one  chance  in  four;  for  there  are  four 
ways  equally  probable  in  which  you  can  take 
these  beans,  viz.:  (1)  black  from  the  father 
basket  and  black  from  the  mother,  (2)  white 
from  the  father  and  white  from  the  mother, 
(3)  white  from  the  father  and  black  from  the 
mother,  (4)  black  from  the  father  and  white 

[311] 


HOW   TO   LIVE  [$9. 

from  tlie  mother.  So  the  children  could  draw 
both  white  once  in  four  times,  both  black  once 
in  four,  and  a  white  and  a  black  in  the  other 
two  cases.  And  that  is  why  from  two  blue 
Andalusian  fowls,  on  the  average  you  will  have 
one-quarter  of  the  children  black,  one-quarter 
white,  and  the  other  two-quarters,  blue.  Again 
let  us  stop  to  emphasize  the  fact  that  the  black 
children  of  these  hybrids  are  just  as  pure 
blooded  as  their  black  grandparent,  ^nd  will 
mate  with  other  pure-blooded  black  in  exactly 
the  same  way  as  though  there  had  never  been 
any  white  in  their  ancestry.  The  white  strain 
has  been  left  behind,  or  been  *^bred  out.^' 

We  have  spoken  of  one  character  or  char- 
acteristic— color.  The  same  laws  apply  to 
other  characters.  Often  different  characters 
are  inherited  quite  independently  of  one  an- 
other. Each  of  us  is  a  basket  or  bundle  of 
very  many  qualities,  each  quality  being  a  little 
compartment  of  the  basket  with  two  beans  in 
it.  There  is,  as  it  were,  a  pair  of  beans  for 
every  unit  trait,  whether  that  trait  relates  to 
color,  to  musical  ability,  or  to  any  one  of 
hundreds  of  other  kinds. 

To  summarize  the  laws  of  inheritance  of  the 
imit  character  called  color,  in  Andalusian  fowl, 

[312] 


$  9.]  EUGENICS 

we  have  really  six  ways  in  whicli  we  can  con- 
sider mating  of  the  three  colored  fowls  (black, 
white,  blue) :  (1)  black  may  mate  with  black, 
in  which  case  all  the  offspring  will  be  black, 
(2)  white  may  mate  with  white,  in  which  case 
all  the  offspring  will  be  white,  (3)  a  black  may 
mate  with  a  white,  in  which  case  the  offspring 
will  all  be  blue — a  hybrid  containing  both  black 
and  blue  elements,  (4)  blue  may  mate  with  a 
black,  in  which  case  half  the  offspring  will  be 
pure  bred  black,  and  half  hybrid  blue,  (5)  a 
blue  may  mate  with  a  white,  in  which  case  half 
the  offspring  will  be  white  and  half  blue,  (6) 
blue  may  mate  with  blue  in  which  case  a  quar- 
ter of  the  offspring  will  be  white,  a  quarter 
black  and  a  half  blue. 

These  results  are  the  fundamental  laws  dis-  Guinea  pigs 
covered  by  Mendel.  But  the  results  are  not 
always  as  clear  as  in  the  case  of  the  Anda- 
lusian  fowl.  In  that  case  the  hybrids  were 
not  like  either  parent,  but  were  a  new  color, 
blue,  so  that  they  were  labeled  at  once  and 
recognizable  as  hybrids — but  this  is  not  gen- 
erally the  case.  Take,  for  instance,  guinea 
pigs.  "What  will  be  the  result  of  mating  an 
^^ albino"  white  with  a  black  guinea  pig? 
Quite  exactly  the  same  principle  applies  as 

[313] 


HOW   TO   LIVE  [§9. 

in  the  case  of  the  Andalusian  fowl,  "but  the 
principle  is  not  as  clear  to  see.  All  the  off- 
spring are  hybrid,  but  they  will  not  be  blue : 
they  will  be  black.  They  will  look  like  the 
black  parent,  but  they  are  different.  The 
black  color  predominates;  i.e.,  black  is  ** domi- 
nant ' '  over  white,  while  the  white  recedes  out 
of  sight,  or  is  ^  ^  recessive. ' '  This  hybrid  black 
guinea  pig  is  like  the  hybrid  blue  Andalusian 
fowl.  It  is  a  hybrid,  a  combination  of  white 
and  black,  but  in  the  guinea  pig  the  black 
covers  up  the  white  so  that  nothing  in  the 
color  reveals  the  fact  that  it  is  a  hybrid.  Now 
if  the  hybrid  black  offspring  of  these  black  and 
white  guinea  pigs  mate  with  each  other,  the 
result  will  follow  exactly  the  same  Mendelian 
law  as  applied  to  the  Andalusian  fowl.  But 
this  will  not  be  so  clear,  because  now  we  have 
two  kinds  of  black  instead  of  a  black  and  a 
blue.  One  child  in  four  will  be  pure  hred  black 
like  the  grandparent  and  two  out  of  the  four 
will  be  hybrid  black.  So  to  the  eye  we  shall 
simply  have,  out  of  four  children,  one  white 
and  three  black.  But  those  three  black  are  not 
all  alike.  One  is  a  thoroughbred  and  two  are 
half-breeds. 

But  how  then  are  we  to  distinguish  between 

[314] 


$  9.]  EUGENICS 

the  one  pure  bred  black,  the  thoroughbred,  and 
the  two  blacks  that  are  hybrids  so  that  we  can 
be  sure  which  is  which!  The  only  way  they 
can  be  distinguished  is  to  wait  to  see  what 
their  offspring  will  be  in  the  next  succeeding 
generations. 

The  one  that  is  a  thoroughbred  will  behave 
like  a  thoroughbred.  For  instance,  if  mated 
with  white  they  t\t.11  have  nothing  but  black 
children.  But  if  one  that  is  hybrid  black  mate 
with  one  that  is  white,  only  half  of  the  chil- 
dren will  be  white ;  these  white  children  reveal 
the  fact  that  their  black  parent  was  a  half 
breed.  Then  we  can  put  a  tag  on  that  black 
parent.  If  proper  tags  are  put  on  the  blacks 
so  as  to  distinguish  between  the  pure-blooded 
and  the  half-blooded — say  a  blue  tag  on  the 
hybrids  and  a  black  on  the  thoroughbreds — 
we  shall  get  exactly  the  same  results  as  de- 
scribed in  the  case  of  the  Andalusian  fowl, 
in  the  six  cases  mentioned.  The  same  prin- 
ciples apply  to  qualities  of  the  guinea  pigs 
other  than  color.  Thus,  if  a  long-haired 
guinea  pig  mates  with  a  short-haired  guinea 
pig,  all  the  offspring  will  be  short-haired,  be- 
cause short  hair  is  dominant  over  long  hair. 
Again,  if  a  smooth-coated  guinea  pig  mates 

[315] 


HOW   TO   LIVE  [$9. 

with  a  rough-coated  one,  the  result  will  be 
rough  coated,  because  a  rough  coat  is  domi- 
nant over  a  smooth  coat. 
"Thorough-  The  same  principles  undoubtedly  apply  to 

bred"  Humans     .^        ^  ui 

the  human  race,  although  as  yet  only  a  few 
traits  have  been  carefully  studied.  Eye  color 
is  one  of  these.  Imagine  a  marriage  of  a 
thoroughbred,  black-eyed  Italian  with  a  thor- 
oughbred, blue-eyed  Irish.  What  will  be  the 
result?  All  the  children  will  be  black-eyed, 
black  being  dominant  over  blue;  but  these 
black  eyes  are  not  the  genuine  article  that 
the  Italian  parent  possessed.  They  are  a 
blend,  and  it  is  only  because  the  black  ele- 
ment dominates  over  or  conceals  the  blue 
element  that  we  can  not  see  on  the  surface 
that  there  is  any  blue  there.  But  it  may 
come  out  in  the  next  generation;  for,  if 
these  half-blooded  individuals  marry  among 
themselves  one-quarter  of  their  children  on 
the  average  will  be  blue-eyed.  The  other  three- 
quarters  will  be  black-eyed,  but  only  one-quar- 
ter will  be  *^ really  and  truly"  black-eyed, 
i.e.,  black-eyed  like  the  Italian.  The  remain- 
ing half  are  hybrid  black,  like  the  parents.  It 
is  only  a  sort  of  imitation  black  so  to  speak. 
The  appearance  of  blue  eyes  in  the  second 

[316] 


$9.]  EUGENICS 

generation  is  the  long  observed  but  formerly 
mysterious  *^ atavism/'  or  reversion  to  the 
grandparent. 

Suppose  the  children  of  an  Italian  and  an 
Irish  parent  intermarry  with  pure  bred  Ital- 
ians. We  immediately  know  what  will  be  the 
result.  All  the  children  will  be  black-eyed, 
but  among  a  large  number  only  half  will  be 
thoroughbred  black-eyed.  The  other  half  will 
be  ^ imitation"  black-eyed.  The  case  is  just 
like  the  mating  of  hybrid  black  guinea  pigs 
with  thoroughbred  black  guinea  pigs,  or  of 
the  blue  fowl  with  the  black.  Similarly,  if  the 
Irish-Italian  hybrids  marry  with  pure  Irish, 
half  the  offspring  will  be  blue-eyed  and  half 
will  be  hybrid  black-eyed. 

Black  eyes  are  ** dominant''  over  blue  eyes  Dommarts 

1  jTiiii'Tj  •  I       and  Recessives 

because  the  black  color  is  due  to  a  pigment, 
while  the  blue  color  is  due  to  the  absence  of 
this  pigment.  In  general  a  quality  which  is 
due  to  the  presence  of  some  positive  element 
is  dominant  over  a  quality  due  to  the  absence 
of  that  element.  A  child  inheriting  from  a 
blue-eyed  person  simply  draws  a  blank  from 
that  side  in  the  lottery. 

In  order  to  understand  how  these  principles 
of  Mendel  apply  in  any  given  case  we  need 

[317] 


HOW   TO   LIVE  [§9. 

first  to  know  what  traits  are  ** dominant''  and 
what  are  *^ recessive." 

Among  traits  known  to  be  ** dominant"  are, 
besides  pigmentation  of  the  eye,  certain  pecu- 
liarities of  the  skeleton,  such  as  short-fingered- 
ness  (two  phalanges  only  on  each  digit),  Hunt- 
ington's chorea,  presenile  cataract,  congenital 
thickening  of  the  skin,  early  absence  of  hair, 
diabetes  insipidus,  stationary  night-blindness, 
liability  to  periodic  outbreak  of  temper,  etc. 

Among  traits  known  to  be  ^* recessive"  are 
albinism  (or  lack  of  pigmentation),  a  certain 
degenerative  disease  of  the  eye,  deafmutism, 
imbecility,  insanity  of  certain  types,  certain 
nervous  diseases;  also  mental  traits,  such  as 
musical  ability. 

Suppose  now  that  a  normal  or  *' strong- 
minded"  person,  if  we  may  use  that  term  as 
distinct  from  feeble-minded,  marries  a  feeble- 
minded person.  Assuming  that  the  **  strong- 
minded"  person  is  a  ** thoroughbred"  all  of 
the  children  will  be  apparently  normal.  None 
will  be  feeble-minded.  *  ^  Strong-mindedness ' ' 
is  dominant  over  weak-mindedness.  Yet  all 
these  children  that  seem  to  be  perfectly  normal 
lack  something  in  their  bodies.  This  deficiency 
is  simply  covered  up  but  can  crop  out  in  later 

[318] 


$  9]  EUGENICS 

generations.  If  two  of  these  hybrids  between 
the  weak-minded  and  the  strong-minded  marry 
each  other,  one-quarter  of  the  children  will 
be  feeble-minded,  one-quarter  thoroughbred 
strong-minded  and  the  remaining  half,  though 
apparently  strong-minded,  will  carry  the  taint 
in  them  just  as  their  parents  did.  They  are 
half-breeds.  On  the  other  hand,  if  two  feeble- 
minded people  marry,  all  of  the  children  will 
be  feeble-minded.  Certainly  we  can  and 
ought  to  forbid  and  prevent  such  marriages. 

But  f eeble-mindedness  is  a  recessive  quality, 
so  that  if  the  feeble-minded  marry  only  with 
normal  individuals,  the  feeble-mindedness 
does  not  blight  the  next  generation,  and  if 
these  apparently  normal  children  of  such 
marriages  take  pains  to  marry  only  really  nor- 
mal individuals,  avoiding  not  only  the  feeble- 
minded but  even  those  like  themselves  who 
have  feeble-mindedness  on  one  side  of  their 
family  tree,  there  will  be  no  feeble-mindedness 
cropping  out  in  future  generations. 

But  not  all  human  abnormalities  are  reces-  instances  of 
sive.    Thus  Huntington's  chorea  is  dominant,  improvement 
so  that  every  child  of  the  unfortunate  victim 
of  this  malady  will  contract  it  when  it  reaches 
the   right   age.     Marriages   of   such  people 

[319] 


HOW   TO   LIVE  [$9. 

should,  therefore,  never  be  allowed,  even  with 
normal  individuals. 

But  when  we  propose  to  restrict  marriages 
or  mating  of  those  unfit  to  marry,  people  are 
apt  to  say,  **That  is  a  dream.  It  can't  be 
done.''  But  it  can  be  done  and  it  has  been 
done.  Every  one  has  heard  of  the  cretins  in 
Switzerland.  They  are  a  kind  of  idiot  who  are 
short  in  stature  and  afflicted  in  all  cases  with 
goitre  in  the  neck.  Of  course,  many  people 
have  goitre  who  are  not  cretins,  but  there  is 
no  cretin  who  has  not  goitre.  These  cretins 
are  peculiarly  a  feeble-minded  people.  They 
are  common  still  in  many  towns  of  Switzer- 
land; they  are  loathsome  objects,  helpless  as 
children,  with  silly  smiles,  unable  to  take  care 
of  themselves  in  even  the  simplest  toilet  ways, 
and  have  to  be  looked  after  like  domestic  ani- 
mals, or  even  more  closely. 

A  gentleman  very  much  interested  in  Eu- 
genics visited  Aosta,  in  Italy,  just  outside  of 
Switzerland,  once  in  1900  and  again  in  1910. 
In  1900  he  found  many  of  these  creatures 
among  the  beggars  in  the  streets,  in  the  asy- 
lums, in  the  home,  in  the  orphan  asylum — 
everywhere  he  ran  across  these  awful  apolo- 
gies for  human  beings.    But  in  1910  he  found 

[  320  ] 


§9.]  EUGENICS 

only  one !  Wliat  had  happened!  Simply  that 
a  few  resolute  intelligent  reformers  had 
changed  the  entire  situation.  An  isolation  in- 
stitution, or  rather  two  institutions,  one  for 
the  men  and  the  other  for  the  women,  were 
established.  In  these  the  best  care  of  the  in- 
mates was  taken  as  long  as  they  lived,  and 
they  do  not  live  long.  But  pains  were  taken  to 
see  that  by  no  possibility  could  marriage  or 
mating  of  those  people  take  place.  They  for- 
feited any  such  rights  in  return  for  the  care 
that  they  received  from  the  State. 

Thus  is  it  possible  to  apply  the  laws  of  he- 
redity as  laid  down  by  Mendel  in  a  thoroughly 
practical  way  and  to  get  results  immediately 
in  one  short  generation.  It  seems,  and  it  is,  a 
colossal  task  to  change  average  human  nature 
one  iota.  Yet  in  the  light  of  modern  eugenics 
we  could  make  a  new  human  race  in  a  hundred 
years  if  only  people  in  positions  of  power  and 
influence  would  wake  up  to  the  paramount  im- 
portance of  what  eugenics  means.  And  this 
could  be  done  quietly  and  simply  without  vio- 
lence to  existing  ideas  of  what  is  right  and 
proper.  It  could  be  done  by  segregation  of 
the  sexes  for  defectives,  feeble-minded,  idiots, 
epileptics,  insane,  etc.    By  this  kind  of  isola- 

[321] 


HOW   TO   LIVE  [$9. 

tion  we  can  save  tlie  blood-stream  of  our  race 
from  a  tremendous  amount  of  needless  con- 
tamination. 

And  it  is  being  done.  The  growing  tendency 
to  put  defectives  in  institutions,  tliough  origi- 
nally with  no  such  object,  will  reduce  the  trans- 
mission of  defects,  especially  when  it  is  recog- 
nized that  the  sexes  must  be  separated  and 
that  the  inmates  should  be  kept  at  the  institu- 
tion through  the  reproductive  period  of  life. 
Educational  It  is  iucouccivable  that  the  average  indi- 

vidual will  deliberately  and  consciously  make 
his  calculations  regarding  the  character  of 
possible  offspring  before  he  allows  himself  to 
fall  in  love  to  the  point  of  desiring  marriage. 
Yet  unconsciously  an  educational  influence  on 
love  and  on  marriage  selection  has  been  opera- 
ting through  centuries.  The  sick,  the  feeble- 
minded, the  immoral,  and  members  of  their 
families,  have  at  all  times  been  socially  handi- 
capped, and  have  always  been  the  first  to  be 
eliminated  in  marriage  selection.  And  it  is 
conceivable  that  this  already  developed  wis- 
dom in  mate-choosing  can  easily  be  augmented 
by  a  further  knowledge  of  heredity  which  is 
now  available.  It  unconsciously  favorably 
modifies  the  individual  taste. 

[  322  ] 


§  9.]  EUGENICS 

Certain  races  of  men,  without  consciousness 
of  their  action,  have  varied  in  the  character 
of  their  choices  (sex  selection)  in  such  a  way 
as  to  bring  about  varied  conditions  in  their 
races,  with  respect  to  resistance  to  disease,  of 
mental  capacity  and  to  moral  quality.  The 
Mongolian  differs  from  the  Hebrew,  the 
Anglo-Saxon  differs  from  the  African. 

It  depends  largely  upon  the  action  of  those 
now  upon  the  earth,  who  are  now  making  their 
choices  of  marriage,  as  to  whether  the  races 
of  the  future  shall  be  physical,  mental  or  moral 
weaklings,  or  whether  they  shall  be  physically 
brave  and  hardy,  mentally  broad  and  pro- 
found, and  morally  sterling. 

To  summarize :    There  are  three  main  lines  summary 
along"  which  eugenic  improvement  of  the  race 
may  be  attained; 

(1)  Education  of  all  people  on  the  inherita- 
bility  of  traits;  (2)  segregation  of  defectives 
so  that  they  may  not  mingle  their  family  traits 
with  those  on  sound  lines;  (3)  sterilization  of 
certain  gross  and  hopeless  defectives,  to  pre- 
clude the  propagation  of  their  type. 

There  would  seem  to  be  great  need  of  State 
Eugenic  Boards,  to  correlate  and  to  promote 
these  activities,  in  the  interests  of  the  future 

[323  ] 


HOW   TO   LIVE  [§9. 

population,  and  to  give  expert  advice  as  to 
how  to  legislate  wisely,  and  individual  advice 
as  to  liow  to  mate  wisely.  The  latter  function 
now  falls  entirely  upon  the  Eugenics  Eecord 
Office  at  Gold  Spring  Harbor,  where  the  work 
is  being  carried  on  with  great  efficiency  with 
the  funds  at  command. 

REFERENCES 

1.  Darbishire,  A.  D.:  Breeding  and  the  Mendelian  Dis- 
covery, Cassell  &  Company,  Ltd.,  London,  New  York, 
Toronto  and  Melbourne,  1911. 

2.  Davenport,  Chas.  B.:  Heredity  in  Relation  to  Eugen- 
ics, Henry  Holt  &  Company,  New  York,  1911. 

3.  Dugdale,  Robert  L.:  The  Juhes,  G.  P.  Putnam's  Sons, 
New  Y^ork  and  London,  1910. 

4.  Galton,  Francis:  Hereditary  Genius,  D.  Appleton  & 
Company,  New  York,  1870. 

5.  Goddard,  Henry  H.:  The  KalUkah  Family,  The  Mac- 
miUan  Company,  New  York,  1912. 

6.  Kellicott,  William  E.:  The  Social  Direction  of  Human 
Evolution,  D.  Appleton  &  Company,  New  York  and 
London,   1911. 

7.  Huth,  Alfred  Henry:  Marriage  of  Near  Kin,  Long- 
mans, Green  &  Company,  London,  1887.      , 

8.  Darwin,  Charles:  The  Descent  of  Man,  Thomas  Y. 
Crowell  &  Company,  New  Y^ork,  1874. 

For  further  bibliographic  lists,  see  bulletins  entitled 
"Books  and  Journals,"  and  "Publications"  issued  by  the 
Eugenics  Record  Office,  Cold  Spring  Harbor,  N.  Y. 


[324] 


INDEX 


Abdominal  muscles,  benefi- 
cial effects  of  erect  pos- 
ture on,  57. 

Acids,  excess  of,  from  over- 
abundance of  animal  pro- 
teins in  diet;  39;  fruit 
and  vegetable,  in  a  mixed 
diet,  43. 

Activity,  necessary  to  living 
a  hygienic  life,  89;  work 
and  play  the  two  great 
forms  of,  89. 

Adulterants  in  foods,  harm- 
ful, 65. 

Advertising,  measures  of  re- 
form in,    162-163. 

Agar-agar,  a  preventive  of 
constipation,  52-53 ;  for 
use  in  colds,  279. 

Air,  the  first  necessity  of 
life,  7;  motion,  coolness, 
humidity,  and  freshness 
of,  important  features  of 
ventilation,  7;  the  mat- 
ter of  drafts,  8-9,  123-124, 
274,  277;  securing  fresh, 
through  windows,  9-10; 
prevention  of  stagnation 
of,  by  air-fans,  10;  action 
of  different  heating  sys- 
tems, 10;  importance  of 
coolness  of,  10-11;  secur- 
ing proper  degrees  of  dry- 
ness and  humidity,  11-12; 
lighting  systems  and,  13; 
evils     of    tobacco     smoke 


and  of  dust,  13;  bacteria 
in,  carried  by  dust  parti- 
cles, 13-14;  benefits  of 
sunlight,  14;  wearing  of 
clothing  which  admits, 
14-15,  275;  benefits  of 
out-of-door,  18-20,  276; 
outdoor  sleeping,  20-24, 
104,  220,  276;  deep 
breathing,  24-27. 

Air-baths,  taking  of,  15-16, 
148. 

Air-fans,  use  of,  10. 

Alcohol,  modern  movement 
against,  3;  poisons  in, 
65,  241;  ill  effects  of,  67- 
68;  resistance  to  infec- 
tious diseases  weakened 
by,  68;  social  evil  trace- 
able to,  123;  to  be  avoid- 
ed in  cases  of  overweight, 
216;  statistics  of  influ- 
ence of,  on  longevity, 
227-235;  per  capita  con- 
sumption of,  in  various 
countries,  235-236;  labo- 
ratory and  clinical  evi- 
dence relating  to  physio- 
logical effects  of,  236  fl\; 
effect  on  brain  and  the 
nervous  system,  237-239; 
influence  on  bodily  re- 
sistance to  disease,  239- 
240;  efl'ect  on  heart  and 
circulation,  240-241;  food 
value    of,    241-242;    effect 

[325] 


INDEX 


on  offspring,  243;  atti- 
tude of  National  Council 
of  Safety  toward,  244; 
condemnation  of,  shown 
by  restrictive  and  pro- 
hibitive measures  of  gov- 
ernments, 244;  references 
on  subject  of,  244-249. 

Alkaline  dentifrices,  86. 

Amusements.  See  Eecrea- 
tion. 

Andalusian  fowl,  illustra- 
tion from,  of  action  of 
hereditary  traits,  307-313. 

Anglo-Saxon  race,  effects  of 
indoor  living  upon,  147. 

Animal  cells,  apparent  im- 
mortality of,  142-143. 

Apoplexy,  death  rates  from, 
284,  285. 

Appetite,  misleading  of,  by 
delicaeies  of  civilization, 
151-152. 

Apples,  food  value  of,  30, 
177,  179. 

Arch  supports  for  flat  foot, 
224,  225. 

Arteries,  tobacco  and  dis- 
eases of  the,  69,  263. 

Arthritis  deformans,  caused 
by  focal  infection,  82. 

Asparagus,  food  value  of, 
41,  175. 

Asthenic  droop,  cause  of, 
58. 

Athletes,  effects  of  tobacco 
on,  68,  69,  257-259. 

Athletics,  ideals  in,  96;  in- 
juries from  college,  96. 

Attention,  control  of,  essen- 
tial to  securing  equanim- 
ity, 115. 

Autointoxication,  meaning 
of,   81;    intestinal  intoxi- 


cation distinguished  from, 
81-82. 
Avocation,    practise    of    an, 

98. 

Bacteria,  carried  on  dust 
particles,  13-14;  part 
played  by,  in  colds,  272. 
See  Germs. 

Balanced  ration,  classifica- 
tion of  foods  with  view 
to  a,  171,  175-183. 

Bananas,  food  value  of,  30, 
177;  digestibility  of,  49; 
a  cheap  source  of  starch 
and  sugar,  131. 

Bank  employes,  unsuspected 
impairments  among,  136- 
137. 

Basal  metabolism  of  the 
body,  ascertaining  the, 
196-197. 

Baseball,  value  as  all-round 
exercise,  98. 

Bathing,  importance  of,  for 
avoiding  disease,  75-76 ; 
perspiring  before,  76;  ac- 
tivity and  relaxation  com- 
bined in,  101-102;  as  a 
means  of  skin  training, 
274-275. 

Baths,  different  forms  of, 
for  different  needs,  102; 
nervous  relaxation  in- 
duced by  neutral,  102;  for 
colds,  278-279. 

Beans,  baked,  food  value  of, 
29,  175;  a  high-protein 
food,  38;  protein  in,  a 
possible  objection,  39-40; 
a  cheap  source  of  protein, 
131. 

Bedbugs,  diseases  spread  by, 
74. 


[326] 


INDEX 


Beds,  hard  preferable  to 
soft,  104. 

Beets,  food  value  of,  41, 
175. 

Belts,  constriction  from,  16. 

Benedict,  F.  G.,  experiments 
by,  to  ascertain  basal 
metabolism,    196-197. 

Berries,  food  value  of,  41, 
177. 

Blindness  among  tobacco 
smokers,  264. 

Blood  pressure,  influence  of 
deep  breathing  on,  25. 

Bowels,  foods  the  best  regu- 
lators of  the,  52.  8ee 
Constipation. 

Brain,  effect  of  alcohol  on, 
237-239. 

Brain  workers,  eating  hab- 
its of,  34-35. 

Bread,  food  value  of,  29, 
180;  stale  and  crusty 
preferable  to  soft  fresh, 
41;  a  cheap  source  of 
starch  and  sugar,  131. 

Breathing,  deep,  24-25;  in- 
fluence of  muscular  exer- 
cises on,  26;  beneficial  ef- 
fect of  singing,  26;  rela- 
tion of,  to  one's  mental 
condition,  26-27. 

Bulk,  a  necessary  quality  in 
food,  41-42,  150. 

Bush,  A.  D.,  tests  by,  as  to 
smoking  and  mental  effi- 
ciency, 260. 

Butter,  food  value  of,  30, 
33,  181. 

Cabbage,    cellulose    in,    41; 

food  value  of,  131,  175. 
Cakes,  table  of  food  values 

of,  179. 


Calories,  fuel-units  for  meas- 
uring food,  28. 

Cancer,  measures  for  com- 
bating increase  of,  292. 

Candy,  over-indulgence  in, 
48. 

Cantaloupe,  food  value  of, 
30,  177. 

Carbohydrate,  function  of, 
as  a  constituent  of  food, 
35-36;  examples  of,  in 
common  foods,  36;  suit- 
able proportion  of,  in 
diet,  40;  in  cheap  foods, 
131;  list  of  foods  rich, 
moderate  and  deficient  in, 
171. 

Card-playing,  mental  rec- 
reation from,  in  modera- 
tion, 100. 

Catarrh,  sometimes  caused 
by  smoking,  264;  avoiding 
quack  cures  for,  280. 

Cathartics,  avoidance  of,  53. 

Cauliflower,  food  value  of, 
41,   175. 

Celery,  cellulose  in,  41; 
vitamins  supplied  by,  42; 
food  value  of,  175. 

Cellulose,  a  necessity  in 
diet,  41. 

Cereals,  laxative  quality  of, 
52;  table  of  food  values 
of,  180-181;  for  under- 
weight, 220. 

Chairs,  effect  of,  on  sitting 
posture,  60-61;  among  the 
evils  of  civilization,   152. 

Character,  posture  and,  63- 
64;  influence  of  health  on, 
105-107. 

Charts,  showing  compara- 
tive mortality  among  ab- 
stainers  and  non-abstain- 


[327] 


INDEX 


ers,  230-233;  of  death 
rates  in  different  coun- 
tries and  at  different  pe- 
riods, 283-285. 

Cheese,  food  value  of,  29, 
38,  131,  181. 

Cheeses,  putrefactive,  among 
the  worst  foods,  48. 

Chewing,  necessitated  by 
hard  foods,  41;  impor- 
tance of  thorough,  44-47. 
See  Mastication. 

Children,  results  of  faulty- 
posture  in,  62;  sleep  re- 
quired by,  103;  effects  of 
alcoholic  indulgence  by 
parents  on,  243. 

Choice  of  foods,  effect  of 
slow  eating  habits  on, 
47. 

Cigaret  smoking,  special 
evils  of,  261. 

Cigars  and  cigarets,  nico- 
tin  in,  254-255;  physical 
and  mental  effects  of 
smoking,  255-267;  in- 
crease in  use  of,  267-268. 

Circulation,  effect  of  alcohol 
on,  240-241;  effect  of  to- 
bacco on,  256,  259-260, 
263,  267. 

Circulatory  system,  death 
rates  from  diseases  of  the, 
284,  285. 

Civilization,  hygiene  and, 
143-156. 

Cleanliness,  importance  of, 
for  avoiding  infections, 
75-76. 

Clerks,  unsuspected  impair- 
ments among,  136-137. 

Clothing,  relation  of,  to  ven- 
tilation, 14;  hygiene  of, 
14;  desirability  of  porous. 


14-15,  275;  evils  of  tight, 
16;  choice  of  cotton, 
linen,  and  woolen,  17; 
color  of,  17-18;  artificial 
conditions  as.  to,  resulting 
from  civilization,  147-148. 

Cocktail  drinking,  a  harm- 
ful habit,  67. 

Colds,  popular  exaggeration 
of  danger  of,  from  drafts, 
8,  123;  usual  origin  of,  in 
germs,  8-9, 70-71;  measures 
for  avoiding,  9;  some- 
times indirectly  caused  by 
constipation,  51;  popular 
delusions  concerning,  123- 
124;  means  of  infection, 
272;  sometimes  due  to 
abnormalities  in  nose  or 
throat,  272-273 ;  preven- 
tion of,  by  attention  to 
rules  of  individual  hy- 
giene, 273;  chief  preven- 
tive measures,  273-277 ; 
emergency  treatment  of, 
277-280;  possibility  of 
avoiding,   altogether,  280. 

Color  of  clothes,   17-18. 

Concentrated  foods,  objec- 
tion to,  41,  150. 

Condiments,  hot,  to  be  used 
sparingly,  48. 

Constipation,  evils  of,  51- 
52 ;  effects  of  water-drink- 
ing habits  on,  52;  foods 
which  prevent,  52;  use 
of  mineral  oils  for,  53; 
avoidance  of  drugs,  53; 
an  enema  a  temporary 
expedient,  53;  value  of 
massage  of  the  abdomen, 
53-54;  favored  by  high- 
seated  water  closets,  54; 
importance  of  establishing 


[328] 


INDEX 


proper  habits,  55;  poison- 
ing from  decomposition  of 
protein  in  the  colon,  and 
remedies,  56;  produced  by 
a  slouching  posture,  57; 
mental  effects  of,  106-107; 
effects  of,  ascribed  to 
overwork,  124;  predispo- 
sition to  colds  caused  by, 
276. 

Consumptive  stoop,  ill  ef- 
fects of,  57. 

Cooking,  loss  caused  in  cer- 
tain foods  by,  42;  neces- 
sary for  some  foods,  43. 

Corn,  food  value  of,  29,  175; 
cellulose  in,  41. 

Cornaro,  "The  Temperate 
Life"  by,  142. 

Corsets,  constriction  from, 
16. 

Cost,  of  food,  129-131,  184- 
190;  wholesale,  of  un- 
cooked ingredients  of 
standard  foods,    192-193. 

Cotton,  use  of,  in  clothing:, 
17. 

Cottonseed  oil,  a  cheap 
source  of  fat,  131. 

Country  life,  advantages  of, 
18. 

Cousins,  marriage  of,  305- 
306. 

Crawling  exercise  for  faulty 
posture,  222-223. 

Cream,  food  value  of,  30, 
33,   181. 

Crime,  laws  of  heredity  ap- 
plied to,  299-300. 

Cucumbers,  cellulose  in,  41; 
food  value  of,  175. 

Daily  rhythm,  observance 
of  a,  89-90. 

[ 


Dairy  products,  table  of 
food  values  of,  181. 

Dampness  of  air,  exaggera- 
tion of  evils  of,  19. 

Dancing,  question  of  hy- 
gienic value  of,  99-100; 
an  obstacle  to  efficiency 
when  overdone,   100. 

Death  rate,  lowering  of,  by 
public  hygiene,  158-159; 
statistics  of  overweight, 
213;  influence  of  alcohol 
on,  228-235,  262;  influ- 
ence of  tobacco  on,  262; 
fall  of,  in  younger  age 
groups,  and  rise  at  older 
age  periods,  in  United 
States,  281;  cause  of  in- 
crease in,  282;  charts 
showing  trend  of,  283-285 ; 
comparison  of,  among  dif- 
ferent nations,  286-291. 

Defectives,  segregation  and 
sterilization  of,  321-322, 
323. 

Degenerative  tendencies 
among  nations,  compari- 
son of,  286-292. 

Delusions,  certain  popular, 
concerning  diseases,  123- 
125. 

Denmark,  mortality  statis- 
tics of,  291. 

Dental  clinic,  beneficial  re- 
sults of,  88. 

Dental  decay,  process  of,  79. 

Dental  floss,  use  of,  85. 

Desires,  controlling  intensity 
of  one's,  117-118. 

Desk,  posture  in  sitting  at 
a,  61. 

Despondency,  sometimes 
caused     by     a     slouching 
posture,  57. 
329] 


INDEX 


Desserts,  table  of  food  val- 
ues of,  179. 

Diabetes,  in  relation  to  fo- 
cal infection,  82;  aggra- 
vations of,  123. 

Discontent,  physical  sources 
of,  105-106. 

Diseases,  caused  by  absence 
of  vitamins  from  food, 
42;  carried  by  mosqui- 
toes and  flies,  71;  caused 
by  focal  infection,  82; 
preventability  of,  135- 
136;  relation  between 
consumption  of  alcohol 
and  increase  in  degenera- 
tive, 235-236 ;  effect  of  al- 
cohol on  bodily  resistance 
to,  239-240;  caused  by 
smoking,  263-264;  signs 
of  increase  of  the  degen- 
erative, 281-285. 

Disinfection  of  foods,  43. 

Drafts,  unreasonable  preju- 
dice against,  8;  exaggera- 
tion of  idea  that  colds  are 
derived  from,  8-9;  popu- 
lar delusions  concerning, 
123-124;  exposure  to,  a 
means  of  skin  training, 
274;  avoidance  of,  after 
catching  cold,  277. 

Drugs,  avoidance  of,  for 
constipation,  53 ;  habit- 
forming,  as  poisons,  65; 
alcohol  to  be  classed 
among,  242. 

Dryness  of  air,  11,  19;  ques- 
tion of  ill  effects  from 
extreme,   12. 

Duodenum,  ulcer  of,  caused 
by  focal  infection,  82. 

Dust,  air  vitiation  from, 
13;  methods  of  removing, 


13;    bacteria    carried    by, 

13-14. 
Dusty  trades,  morbidity  and 

mortality  rates  in,  13. 
Dyspepsia    among    smokers, 

264. 


Eating,  before  retiring,  103 ; 
in  case  of  colds,  279-280. 

Eating  habits.     See  Food. 

Education  on  inheritability 
of  traits,  need  of,  323. 

Eggs,  food  value  of,  29,  38, 
183 ;  for  underweight, 
220. 

Emetin,  use  of,  in  treating 
pyorrhea,  85-86. 

Emotions,  exercise  of  the, 
97. 

Endurance,  experiments  to 
determine  effect  of  differ- 
ent diets  on,  197-199;  ex- 
periments with  mastica- 
tion and  instinctive  eat- 
ing, 200-209. 

Enema,  use  of,  for  consti- 
pation, 53. 

England  and  Wales,  trend 
of  death  rate  in,  283-284; 
mortality  statistics  of, 
287;  expectation  of  life 
in,  290. 

Enjoyment  of  food,  desira- 
bility of,  46-47,  201-202. 

Enthusiasm  in  exercise,  95- 
96. 

Equanimity,  secret  of,  115. 

Ether,  habit  of  using,  as  a 
stimulant,   242. 

Eugenics,  importance  of, 
157;  distinction  between 
other  branches  of  hygiene 
and,    157;    aim    of,    163- 


[330] 


INDEX 


165;  implies  right  care  of 
racial  germ-plasm,  165; 
and  wisdom  of  choice  in 
marriage,  165-166;  abil- 
ity of  science  of,  to  guide 
race  to  higher  levels,  166- 
167;  knowledge  of,  both  a 
personal  advantage  and 
a  social  necessity,  167; 
main  features  of  thor- 
oughgoing program  of, 
167;  importance  for  fu- 
ture generations,  167; 
grandest  service  of  sci- 
ence to  the  human  race, 
167-168;  a  remedy  for 
degenerative  tendencies, 
292;  scope  of,  293:  cor- 
rection of  popular  mis- 
conceptions, 293-294;  dis- 
covery of  hereditary  laws, 
resulting  in  science  of, 
294-295;  rules  of,  296;  in- 
stances of  improvement 
from  application  of  prin- 
ciples, 319-322;  three 
main  lines  of  eugenic  im- 
provement, 323;  need  of 
State  Eugenic  Boards, 
323-324;  references  on, 
324. 
Exercise,  times  for  taking, 
and  benefits,  16;  necessity 
for,  to  offset  evils  of  a  se- 
dentary life,  94 :  different 
forms  of,  94;  after  eating, 
94;  outdoor,  in  winter, 
95;  question  of  enthusi- 
asm in,  95-96;  ideals  in, 
96;  of  mind,  will  and 
emotions,  97-98;  dancing 
as,  99-100;  for  over- 
weight, 217;  for  under- 
weight, 220. 


Exercises,  breathing,  25-26; 
breathing,  for  correcting 
evils  of  bad  posture,  58; 
corrective,  for  faultv  pos- 
ture, 62,  221-223;  for  flat 
foot,  223. 

Expectations  of  life,  com- 
parison of,  in  different  lo- 
calities, 290. 

Eye-strain,  evils  resulting 
from,  93;  preventive 
measures,  93-94;  remote 
effects  of,  122. 

Fads,  avoidance  of,  in  mat- 
ter of  diet,  50. 

Fans  for  keeping  air  in  mo- 
tion,  10. 

Fat,  function  of,  as  a  con- 
stituent of  food,  35-36 ; 
examples  of,  in  common 
foods,  36;  suitable  pro- 
portion of,  in  diet,  40;  as 
laxative  food,  52;  in 
cheap  foods,  131;  list  of 
foods  poor  and  rich  in, 
171;  fat-forming  food  to 
avoid  in  cases  of  over- 
weight, 216;  forms  of,  for 
underweight,   220. 

Fatigue,  cautions  regarding 
eating  in  a  state  of,  35; 
relation  of  posture  to,  57; 
connection  between  colds 
and,  70,  276:  relaxation 
a  remedy  for,  101;  value 
of  baths  for,  102;  avoid- 
ance of,  in  cases  of  under- 
weight, 220. 

Feet,  misdirected,  59-60; 
correct  position  of,  in 
standing  and  walking,  60; 
exercises  for  the,  223 ;  dis- 
turbances   of    health    due 


[331] 


INDEX 


to  weak,  224;  means  of 
detecting  weak,  224-225. 

Figs,  laxative  quality  of, 
52;   food  value  of,   179. 

Fires,  ventilation  by  wood 
or  grate,  10. 

Fish,  a  higli-protein  food, 
38;  special  objections  to 
an  abundance  of,  39. 

Fisher,  George  J.,  smoking 
tests  conducted  by,  259- 
260. 

Flat  foot,  cause  of,  59-60; 
toeing-in  and  exercise  of 
leg  muscles  as  remedies 
for,  60;  corrective  exer- 
cises for,  223;  consulting 
a  specialist  for,  223-224; 
means  of  detecting,  224- 
225;   prevention  of,  226. 

Fleas,  as  spreaders,  of  dis- 
ease, 74. 

Flesh  eaters  versus  flesh  ab- 
stainers, tests  of,  197-199. 

Fletcher,  Horace,  interest  in 
mastication  revived  by, 
46;  experiment  with 
method  of,  of  thorough 
mastication,  200-209. 

Flies,  diseases  carried  by, 
71;  guarding  against  ty- 
phoid germs  carried  by, 
73;  methods  of  destroy- 
ing, 73-74. 

Focal  infection,  as  a  cause 
of  disease,  81;  diseases 
traceable  to,  82;  caution 
necessary  in  accepting 
principle  too  literally,  83  j 
physical  examinations  to 
detect,   292. 

Food,  quantity  of,  28 ;  meas- 
urement of,  by  calories, 
28;     values     of     common 

[332 


foods,  29-30;  the  daily 
amount  needed  per  per- 
son, 30;  precautions  re- 
garding, in  case  of  over- 
weight, 32-33,  215-216 -, 
rules  regarding,  in  case 
of  underweight,  33,  219- 
220;  diet  in  middle  life, 
33-34;  diet  in  hot  weath- 
er, 34;  comparative 
amount  needed  by  brain- 
workers,  34-35 ;  eating 
when  fatigued,  35;  pro- 
tein foods,  35-40;  advan- 
tages of  hard  foods,  40- 
41;  bulk  a  necessity  in, 
41-42,  148-150;  objection 
to  concentrated,  41 ;  value 
of  raw  foods,  42;  cooking 
necessary  for  some;  43; 
thorough  mastication  of, 
important,  44-47;  enjoy- 
ment of,  desirable,  46-47; 
choice  of  foods  influenced 
by  slow  eating,  47 ;  "good" 
and  "bad"  foods,  47-48; 
digestibility  of  so-called 
indigestible,  49;  avoidance 
of  fads  as  to,  50;  consul- 
tation of  physician  re- 
garding, 50;  regulation  of 
bowels  by,  52;  harmful 
preservatives  and  adulter- 
ants in,  65;  comparative 
cost  of,  129-131 ;  drawbacks 
of  civilization  illustrated 
by,  148;  soft  and  concen- 
trated foods  artificial, 
148-150;  the  hurry  habit 
and  eating  of,  150-151 ; 
misleading  of  appetites 
for,  151-152;  tabular  clas- 
sification of  common 
foods,   171;   ideal  propor- 


INDEX 


tion  of  the  three  elements 
in,  173;  tabular  list  of 
values  of,  in  daily  diet, 
175-183;  relative  energy 
value  and  cost  of  ready- 
to-serve  foods,  184-190; 
minimal  cost  of,  190-194; 
calories  consumed  daily 
by  different  classes  of 
workers,  195;  experiments 
with  mastication  and  in- 
stinctive eating,  200-209; 
references  on,  209-211; 
negative  value  of  alcohol 
as,  241-242. 

Fowl,  a  high-protein  food, 
38;  special  objections  to 
too  great  an  amount  of, 
39. 

France,  consumption  of  alco- 
hol in,  236 ;  mortality  sta- 
tistics of,  286. 

Franklin,  Benjamin,  views 
of,  concerning  colds,   124. 

Fruit,  to  be  eaten  in  middle 
life,  33;  suitable  for  eat- 
ing when  fatigued,  35 ;  cel- 
lulose supplied  by  fibrous, 
41;  vitamins  supplied  by, 
42 ;  acids  supplied  by,  43 ; 
among  the  best  foods,  48; 
a  laxative  food,  52;  value 
to  teeth  at  end  of  a  meal, 
220. 

Fruit  acids,  cleansing  the 
mouth  with,  86. 

Fruits,  table  of  food  values 
of,  177,  179. 

Fuel  value,  of  common 
foods,  171,  175-183;  of 
ready-to-serve  foods,  184- 
190. 


Galton,  Sir  Francis,  identi- 


fied with  eugenic  move- 
ment, 295. 

Game  as  food,  48. 

Games,  for  giving  exercise, 
95 ;  advantages  possessed 
by,  as  recreation,  99. 

Garters,  constriction  from, 
16. 

Germany,  consumption  of  al- 
cohol in,  236.  See  Prus- 
sia. 

Germs,  origin  of  colds  in, 
8-9,  70-71,  272;  destroyed 
by  sunlight,  14;  clearing 
food  of,  43 ;  infections 
through,  69-78. 

Gladstone,  W.  E.,  noted  for 
mastication  of  food,  46. 

Glucose,  a  cheap  source  of 
starch  and  sugar,  131. 

Gonorrhea,  sterilizing  influ- 
ence of,  78. 

Grate  fires  as  ventilators, 
10. 

Greeks,  high  ideals  of  an- 
cient, 4:  perfect  physical 
poise  depict-ed  in  sculp- 
tures of,  59;  ideal  of,  in 
sports,  96. 

Greens,  laxative  quality  of, 
52. 

Grippe,  avoidance  of  expo- 
sure to  infection  from,  70. 

Guinea  pigs,  illustration 
from,  of  action  of  hered- 
itary traits,  313-316. 

Gmns,  cleansing  the,  84-85. 

Habits,  as  to  defecation,  55 ; 

overcoming    acquired,     to 

lead  a  hygienic  life,  134- 

135. 
"  Habitus      enteroptoticus," 

posture   calle^J.    f-B. 


[333] 


INDEX 


Happiness,  habit  of,   115. 

Hard  foods,  benefits  of,  40- 
41. 

Hats,  ill  effects  of  tight,  16. 

Headache,  sometimes  caused 
by  constipation,  51;  some- 
times due  to  a  slouching 
posture,   57. 

Health,  present  world-wide 
movement  for  conservation 
of,  2;  influence  of,  on 
character,  105-107;  men- 
tal rewards  from,  107- 
108 ;  influence  of  the  mind 
on,  108-109;  cost  of  good, 
127-128;  possibilities  of 
attainment,  141-142. 

Health  foods  and  drinks,  3. 

Heart,  diseases  of,  due  to 
focal  infection,  82;  com- 
mon causes  of  troubles  of, 
90;  effect  of  alcohol  on, 
240-241;  effect  of  tobacco 
on,  256,  259-260,  263,267; 
death  rates  from  diseases 
of,  284,  285. 

Heat,  enervating  effect  of, 
11. 

Heating  systems,  ventilation 
and,  10-11. 

Hens,  influence  of  mind  on 
health  illustrated  by,  108- 
109. 

Heredity,  dependence  of 
health  of  individual  on, 
164-165;  eugenic  improve- 
ment attainable  through 
control  of,  293;  discovery 
of  laws  of,  resulting  in 
science  of  eugenics,  293- 
294;  traits  influenced  by, 
297-298 ;  distribution  of 
traits,  298-300;  desirable 
and     undesirable     traits, 


300-301;  illustrations  of 
laws  of,  by  Andalusian 
fowl  and  by  guinea  pigs, 
307-316;  application  of 
principles  to  human  race, 
316-322. 

Hill-climbing,  as  exercise, 
94;   for  overweight,  217. 

Hodge,  Clifton  F.,  fly-trap 
invented  by,  73-74. 

Home  exercise,  94. 

Hookworm  disease,  prevent- 
ive measures,  75. 

Hot  weather,  diet  in,  34. 

Houses,  disadvantages  at- 
tached to  invention  of, 
145-147. 

Housing,  hygiene  of,  7-14; 
disadvantages  of  the  poor 
regarding,   128-129. 

Humidity  of  air,  how  to  se- 
cure, 11-12. 

Hurry,  habit  of,  in  modern 
life,  114;  as  a  promoter 
of  indigestion,  150;  ex- 
cessive use  of  flesh  foods 
due  to,  151. 

Hygiene,  individual,  ideals 
implied  by,  1;  medieval 
views  contrasted  with 
modern  ideals,  1-2;  good 
ventilation  the  first  rule, 
of,  7;  mental,  105-118; 
unity  of,  121-126;  obsta- 
cles to,  126-135;  possibili- 
ties of,  135-143;  and  civ- 
ilization, 143-156;  public 
versus  individual,  157- 
159;  necessity  for  cooper- 
ation between  public  and 
individual,  159-161;  race, 
163-168;  of  immediate 
concern  to  the  present 
generation,  while  eugenics 


[334] 


INDEX 


is    important    for    future 
generations,  167-168. 
Hypochondriacs,  risk  of  be- 
coming,  111. 

Ice-cream,  comparative  food 
value  of,  33. 

Ideal  food  proportions,  173. 

Ideals,  of  individual  hy- 
giene, 1 ;  contrast  afford- 
ed by  medieval,  1-2;  pres- 
ent-day establishment  of 
more  wholesome,  2;  as  to 
labor,  3-4;  still  further 
improvement  needed  in 
American,  4-6. 

Idleness,  evils  of,  91. 

Impairments,  unsuspected 
physical,    136-139. 

Inactivity,  necessity  for  pe- 
riods of,  89;  rest  and 
sleep  the  two  great  forms 
of,  89. 

Indians,  bad  effects  of  in- 
door living  upon,  146-147. 

Indigestible  foods,  digesti- 
bility of  so-called,  49. 

Individual  hygiene,  public 
hygiene  versus,  157-159; 
practice  of,  a  remedy  for 
degenerative  tendencies, 
292. 

Indoor  living,  unnatural 
character  and  evils  of, 
145-147. 

Industrial  workers,  unsus- 
pected impairments  among, 
137-138;  calories  of  food 
consumed  daily  by  differ- 
ent classes  of,  195;  pow- 
ers of,  lessened  by  use  of 
alcohol,  238,  244. 

Infections  of  the  body,  by 
germs,  69-75;   importance 


of  cleanliness  for  avoid- 
ing, 75;  through  the 
mouth,  78-83;  in  colds, 
272. 

Infectious  diseases,  power  of 
resistance  to,  weakened  by 
alcohol,  68;  results  re- 
garding, from  teeth  hy- 
giene, 88. 

Insect-borne  diseases,  71. 

Insomnia,  remedial  meas- 
ures for,  102-103;  often 
caused  by  excessive  smok- 
ing, 264. 

Instinctive  eating,  experi- 
ments with,  200-209. 

Intestinal  intoxication,  dis- 
tinguished from  autoin- 
toxication, 81-82. 

Intestinal  poisoning,  from 
insufficient  mastication, 
45. 

Introspection,  one  of  the 
curses  of  idleness,  91. 

Iron,  in  vegetable  foods,  40. 

Italy,  mortality  statistics 
of,  286. 

James,  William,  on  enjoy- 
ment of  life,  5;  on  relig- 
ion of  healthy-mindedness, 
114. 

Jews,  effects  of  indoor  liv- 
ing  withstood  by,    147. 

Kidney,  among  the  worst 
foods,  48. 

Kidneys,  death  rates  from 
diseases  of,  284,  285. 

Kipling,  Rudyard,  on  con- 
centrated foods,  41-42. 

Labor,  modern  ideals  con- 
cerning, 3-4;  turned  from 


[335] 


INDEX 


drudgery  into  play  by 
proper  development  of 
health  ideals,  5-6;  divis- 
ion of,  an  evil  of  civiliza- 
tion,  152.     See  Work. 

Lamb,  food  value  of,  29, 
178. 

Laxative  drugs,  avoidance 
of,  53. 

Laxative  foods,  52. 

Leg-lifting  exercise  for 
faulty  posture,  222. 

Lettuce,  cellulose  in,  41;  vi- 
tamins supplied  by,  42; 
food  value  of,  175. 

Lice,  diseases  carried  by,  74- 
75. 

Life,  no  principle  which  lim- 
its, 142-143;  shortening 
of,  by  unhygienic  modes 
of  living,  155. 

Life  Extension  Institute, 
purpose  of  J   1. 

Lighting,  electric  preferable 
to  gas,   13. 

Lime,  deficiency  of  flesh 
foods  in,  39. 

Linen,  use  of,  in  clothing, 
17. 

Literature,  avoidance  of 
morbid,   99. 

Liver,  excess  of  acids  pro- 
duced by  eating,  39; 
among  the  worst  foods, 
48. 

Liver  diseases,  death  rate 
from,  285. 

London,  expectation  of  life 
in,  289. 

Lusk,  Graham,  quoted  on 
minimal  cost  of  food,  190- 
194;  experiments  by,  to 
ascertain  basal  metabo- 
lism of  body,  196. 


Malaria,  not  caused  by  night 
air,  22;  carried  by  mos- 
quitoes, 71. 

Marriage,  effect  of  health  on 
opportunities  for,  2;  ex- 
ercising wisdom  of  choice 
in,  165-166;  enactment  of 
wise  laws  of,  167;  science 
of  eugenics  and,  293-323. 

Mastication,  required  by 
hard  foods,  41;  value  of 
thorough,  and  evils  of  in- 
sufficient, 44-47;  a  desira- 
able  means  of  tooth  and 
gum  hygiene,  84;  and 
mental  attitude,  110;  ex- 
periment to  test  effects  of, 
on  endurance  and  strength, 
200-209. 

Meat,  decrease  in  amount 
eaten  in  middle  life  and 
in  hot  weather,  33-34; 
high-protein  value  of,  38; 
too  much,  a  common  er- 
ror of  diet,  38-39;  excess 
of  acids  produced  by,  39; 
endurance  tests  to  ascer- 
tain value  of,  in  diet, 
197-199;  sudden  and  com- 
plete exclusion  from  diet 
not  desirable,  208;  indul- 
gence of  craving  for,  209. 

Meats,  table  of  food  values 
of  cooked,   178. 

Mechanical  diet  indicator, 
202. 

Medical  examination,  desir- 
able for  determining  one's 
diet,  50. 

Medical  practise,  modern 
radical  revolution  in,  2-3. 

Medieval  indifference  to 
matters  pertaining  to  hu- 
man body,  1-2. 


[336] 


INDEX 


Melancholy,  physical  sources 
of,  57,   105-106. 

Mendel,  discovery  of  laws  of 
heredity  by,  295. 

Menstrual  period  in  ^Yomen, 
mental  effects  of,  106. 
'  Mental  condition,  relation  of 
mode  of  breathing  to,  26- 
27;  effect  on  sleep,  104- 
105;  learning  to  avoid  ab- 
normal,  113. 

Milk,  food  value  of,  30,  181; 
protein  value  of  hiunan, 
37;  vitamins  supplied  by 
raw,  42;  not  cooked  by 
pasteurization,  42-43; 
among  the  best  foods,  48 ; 
pasteurizing,  for  avoiding 
typhoid  germs,  73;  skim 
milk  a  cheap  source  of 
protein,  131. 

Mind,  exercise  of  the,  97; 
activity  and  rest  needed 
by,  105;  serenity  of,  an 
important  factor,  105;  in- 
terrelation of  health  and, 
105-118. 

Mind-cure,  proper  and  im- 
proper employment  of, 
111-112. 

Mineral  oils,  as  intestinal 
lubricants,   53. 

Mineral  waters,  not  to  be 
used  habitually,  53. 

Minor  ailments,  as  warning 
signals,  138-139. 

Moistening  of  air,  methods 
for,   12. 

Monotony  and  interruption, 
92. 

Moore,  R.  jM.,  quoted  on 
mortality  among  abstain- 
ers and  non-abstainers, 
229. 


Mortality.     See  Death  rate. 

Mosquitoes,  diseases  com- 
municated by,  22,  71;  pre- 
ventive measures  against, 
71-72. 

Mouth,  infection  through 
the,  78-83 ;  preventive 
measures  against  infec- 
tion through^  83-88. 

Moving  pictures,  eye-strain 
caused  by,  93;  hygienic 
value,  in  the  way  of  rec- 
reation, 99. 

K"asal  congestion  from  over- 
eating, 276. 

iSTasal  douches,  use  of,  70, 
276. 

JSTasal  obstruction,  a  cause 
of  colds,  272. 

Kational  Council  of  Safety, 
attitude  toward  alcohol, 
244. 

[Xature,  upsetting  of  equi- 
librium of,  by  civilized 
man,    143-156. 

Keckwear,  constriction  from 
^  tight,  16. 

Kegroes,  bad  effects  of  in- 
door living  upon,  146-147. 

■Nervous  system,  effect  of  al- 
cohol on,  237-239. 

Nervous  troubles,  outdoor 
treatment  for,  21. 

Neurasthenia,  sometimes 
caused  by  a  slouching  pos- 
ture,  57. 

New  York  City,  expectation 
of  life  in,  compared  with 
England  and  Wales,  and 
London,   289. 

New  York  State,  death  rate 
statistics  of,  287,  288. 

Nicotin,  percentage  of,  in  to- 


[337] 


INDEX 


bacco,  251-254;  amount 
of,  in  tobacco  smoke,  254- 
255,  260-261;  effects  of, 
255-256;  experiments 
with,  on  animals,  263. 

Night  air,  mistaken  ideas 
concerning,  22. 

Nose,  cleaning  the,  70,  276- 
277. 

Nuts,  vitamins  supplied  by, 
42 ;  among  the  best  foods, 
48;  digestibility  of,  when 
properly  chewed,  49;  ta- 
ble of  food  values  of,  183. 

Oatmeal,  food  value  of,  29, 

180. 
Obstacles    to    hygiene,    126- 

135. 
Oils,   as   laxative  food,   52; 

as    intestinal    lubricants, 

53. 
Oleomargarine,     a     cheap 

source  of  fat,  131. 
Olive     oil,     a    concentrated 

food,  28-29. 
Olives,    food    value    of,    30, 

182. 
Onions,     cellulose     in,     41; 

food  value  of,  176. 
Oranges,  food  value  of,  30, 

177. 
Outdoor   living,  benefits,  of, 

18-20,  276. 
Outdoor  schools,  19. 
Outdoor  sleeping,  20-24,  104. 
Overeating,  causes  of,   154; 

nasal      congestion      from, 
276. 
Overheating  of  rooms,  11. 
Overnourishment,    from   too 

free  use  of  sugar,  48. 
Overstrain,    results    of,    90; 
prevention  of,  91-92. 

[ 


Overweight,  influence  of,  on 
longevity,  30-31;  life  in- 
surance estimates  as  to, 
31-32,  213;  determination 
of,  31;  importance  of 
checking  tendency  to,  32; 
eating-habits  that  cause,  ' 
32-33;  diet  for,  215-216; 
fats  to  avoid,  216;  exer- 
cise for,  217;  main  reli- 
ance to  be  placed  on  di- 
etetic regulation  rather 
than  on  exercise,  217; 
avoidance  of  sudden  re- 
duction in  weight,  217- 
218;  reduction  of  weight 
a  simple  matter,  218-219. 

Overwork,  popular  delusions 
concerning,   124-125. 

Pack,     Fred.     J.,     statistics 
by,  on  effects  of  tobacco, 
256-259. 
Paraffin  oil,  an  intestinal  lu- 
bricant,  53. 
Parsnips,  food  value  of,  41, 

176. 
Pasteurization,  milk  left  un- 
cooked by,  42-43. 
Pastry,  table  of  food  values 

of,    179. 
Patent      medicines,      habit- 
forming  drugs  in,  65. 
Peanuts,  food  value  of,  30, 
183;    digestibility  of,  49; 
a  cheap  source  of  protein, 
131. 
Peas,    a    high-protein    food. 
38;  protein  in,  a  possible 
objection,    39-40. 
Pecans,    food    value   of,    30, 

183. 
Pepper,  to  be  used  sparing- 
ly, 48. 
338] 


INDEX 


Peroxide  of  hydrogen,  for 
disinfecting  raw  foods,  43. 

Personal  equation,  hygienic 
living  and  the,  139-140. 

Perspiration,  benefits  of,  76. 

Philosophy,  help  to  be  ob- 
tained from,  in  field  of 
mental  hygiene,  114;  Ori- 
ental -superior  to  Occiden- 
tal in  training  in  control 
of  attention,  115-116. 

Physical  examinations,  a 
remedy  for  degenerative 
tendencies,  292. 

Physiological  effects  of  al- 
cohol, "236-244. 

Pickles,  table  of  food  val- 
ues of,  182. 

Pie,  food  value  of,  29,  179. 

Pillows,  use  of,  in  sleeping, 
104. 

Plague,  spread  by  fleas  and 
lice,  74-75. 

Play,  the  halfway  stage  be- 
tween work  and  rest,  100- 
101.     See  Work  and  play. 

Playgrounds,  outdoor,  19. 

Plays,  hygienic  value  of,  as 
recreation,  99. 

Pneumonia,  outdoor  treat- 
ment for,  21;  trend  of 
death  rate  from,  285. 

Poisons,  from  constipation, 
51-56;  relation  of  posture 
to,  57-64;  habit-forming 
drugs  and  patent  medi- 
cines, 65;  substitution  of 
milder  for  the  more  in- 
jurious, 65-66 ;  alcohol, 
67-68,  227-249;  tobacco, 
68-69,  250-271;  infections 
with  germs,  69-78;  teeth 
and  gums  as  a  source  of 
infection,  78-81;  focal  in- 

[339 


fection  and  autointoxica- 
tion, 81-83. 

Poor,  disadvantages  of  the, 
in  opportunities  to  live  a 
healthy  life,  128. 

Posture,  physical  value  of 
an  erect,  57;  breathing 
exercises  for  correcting 
evils  of,  58;  in  standing 
and  walking,  58-59 ;  of  the 
feet,  59-60;  in  sitting, 
60-62;  pains  due  to  faul- 
ty, 62;  effects  of  faulty, 
in  children,  62;  teaching 
of  correct,  63;  relation  to 
character,  63-64;  correct- 
ive exercises  for  faultv, 
221-223;  in  cases  of  flat 
foot,   223. 

Potatoes,  food  value  of,  29, 
176;  valuable  because  of 
alkalinity,  43 ;  among  the 
best  foods,  48;  a  cheap 
source  of  starch  and  su- 
gar, 131;  for  under- 
weight, 220. 

Preservatives,  harmful,  65. 

Preventability  of  disease 
and  death,' 135-136. 

Preventive  dental  treatment, 
86-87. 

Preventive  medicine,  prac- 
tise of,  2-3 ;  application  of 
methods  by  people  them- 
selves, 3. 

Program,  constructing  a 
day's,  120;  main  features 
of  a  eugenic,  167. 

Prostitutes,  disease  among, 
77.^ 

Prostitution.  See  Social 
evil. 

Protein,  function  of,  as  a 
constituent    of    food,    35- 

] 


INDEX 


36;  examples  of,  36; 
question  of  right  propor- 
tion of,  36-37;  common 
error  of  diet  in  using  too 
much,  38;  injuries  from 
overabundance  of,  38-39 ; 
poisoning  caused  by  de- 
composition of,  in  the 
colon,  56;  in  cheap  foods, 
131;  list  of  foods  high, 
moderate  and  deficient  in, 
171;  experiments  to  de- 
termine value  of,  in  diet, 
197-199. 

Prunes,  food  value  of,  30, 
179;  laxative  quality  of, 
52. 

Prussia,  mortality  statistics 
of,  286,  290-291. 

Public  hygiene,  157;  what 
is  included  under,  157- 
158;  progress  made  in, 
158;  various  important 
measures  of,   161-163. 

Puddings,  table  of  food  val- 
ues of,  179. 

Pumpkins,  cellulose  in,  41. 

Purins,  in  flesh  food,  leading 
to  production  of  uric 
acid,  39;  found  in  some 
vegetable  foods,  40. 

Pyorrhea,  action  of,  79-80; 
treatment  for,  85-86. 

Pyridin  in  tobacco  smoke, 
260-261. 

Quack  remedies,  to  be 
avoided  in  case  of  colds, 
280. 

Quacks  and  quack  advertis- 
ing, movement  against, 
162-163. 

Quarantine,  included  in  pub- 
lic hygiene,  158. 

[ 


Quensel,  Ulrik,  on  disagree- 
ment of  work  and  alco- 
hol, 244. 

Quick  lunches,  an  institu- 
tion of  civilization,  150; 
relative  energy  values  and 
cost  of  different  orders  at, 
184-190. 

Quinine,  use  of,  deleterious 
in  case  of  colds,   280. 


Race  hygiene.  See  Euge- 
nics. 

Races,  effects  of  indoor  liv- 
ing on  different,  146-147; 
varied  conditions  in  dif- 
ferent, with  respect  to  re- 
sistance to  disease,  323. 

Raw  foods,  value  of,  42. 

Reading,  choice  of,  for  rec- 
reation, 99. 

Reading  on  trains,  eye- 
strain caused  by,  93. 

Ready-to-serve  foods,  analy- 
sis and  cost  of,   184-190. 

Recreation,  outdoor,  19;  ne- 
cessity for,  89,  98;  im- 
portance of  enjoyment  of, 
98-99;  forms  of,  99;  ad- 
vantages possessed  by 
games,  99;  reading,  danc- 
ing and  card-playing,  99- 
100;  suicidal  amusements, 
100. 

Regime,  demand  for  a  well- 
balanced,    125-126. 

Relatives,  marriage  of,  305- 
30b. 

Relaxation,  cultivation  of 
power  of,  101;  bathing  a 
help  to,  102. 

Religion,  as  a  help  in  field 
of    mental    hygiene,    114; 

340] 


INDEX 


of  healthy  -  mindedness, 
114-115. 

Reproduction,  rules  of,  un- 
der a  eugenic  program, 
167. 

Rest  and  sleep,  the  two 
great  forms  of  inactivity, 
89. 

Rheumatism,  traceable  to 
focal  infection,   82. 

Rice,  not  a  laxative  food, 
52;  food  value  of,  180. 

Richards,  Mrs.,  on  cost  of 
food,  130. 

Roosevelt  Conservation  Com- 
mission on  National  Vi- 
tality, report  of,  136. 

Rosenau,  Dr.,  on  sex  in- 
struction, 77. 

Rowing-machine,  home  exer- 
cise on,  94. 

Rubner,  Prof.,  on  injuries 
from  overabundance  of 
protein,   38-39. 

Running,  a  beneficial  exer- 
cise, 94. 


Saccharin,  harmful  in  foods, 

65. 
Salt,  to  be  used  sparingly, 

48. 
Salts,    inorganic,    in    mixed 

diet,  43. 
Sandals,   benefits  and  risks 

in  wearing,  17. 
School,      teaching      correct 

posture  in,  63. 
Schools,  outdoor,  19. 
Segregation      of      defective 

classes,  321-322,  323. 
Self-respect,      relation      be- 
tween erect  posture   and, 

63-64. 


Serenity,  to  be  practised  as 
an  art,  113. 

Setting-up  exercises,  221- 
224. 

Sex  hygiene,  eugenics  not 
limited  to,  293-294. 

Sex  instruction,  77-78. 

Shaler,  N.  S.,  "Man  and  the 
Earth,"  quoted,  143-144. 

Shell-fish,  a  high-protein 
food,  38;  special  objec- 
tions to  too  great  an 
amount  of,  39. 

Shoes,  care  necessary  in 
choosing  proper,   16-17. 

Shredded  wheat  biscuit, 
food  value  of,  29,  181. 

Signal-station  exercise,  for 
faulty  posture,  222. 

Singing,  as  a  hygienic  prac- 
tise, 26. 

Sitting,  correct  posture  in, 
60-62. 

Skim  milk,  a  cheap  source 
of  protein,  131. 

Skin  training,  establishing 
resistance  to  colds  by, 
273-274;  means  of,  274- 
275;  by  wearing  light, 
porous  clothing,  275. 

Sleep,  one  of  the  two  great 
forms  of  inactivity,  89; 
means  of  inducing,  102- 
103;  importance  of,  to 
health,  103;  hours  of, 
103;  eating  before,  103- 
104;  use  of  pillows,  104; 
type  of  bed,  104;  effect 
of  mental  attitude  on, 
104-105. 

Sleeping,  out-of-door,  3,  20- 
24,  104;  a  preventive  of 
colds,  9,  276;  for  under- 
weight, 220. 


[341] 


INDEX 


Sleeping  porches,  arrange- 
ment of,  22-23. 

Sleeping  tents,  23-24. 

Social  evil,  remote  causes 
of,  123;  cooperation  need- 
ed in  movement  against, 
163. 

Soups,  food  values  of,  183. 

Sour  milk,  among  the  best 
foods,  48;  a  means  of  re- 
ducing decomposition  of 
protein  in  the  colon,  56. 

Specialists,  medical,  "one 
idea"  doctrines  of,  122. 

Spinach,  cellulose  in,  41. 

Spinal  curvature,  sometimes 
caused  by  faulty  posture, 
62. 

Sponge-cake,  food  value  of, 
29,  179. 

Squash,  cellulose  in,  41. 

Standing,  correct  posture  in, 
58-59. 

Starch,  cheap  sources  of, 
131. 

Sterilization  of  defectives, 
323. 

Stevenson,  R.  L.,  on  duty  of 
being  happy,   115. 

Sugar,  food  value  of,  30, 
182;  danger  from  over- 
use of,  48;  cheap  sources 
of,  131;  taking  of,  for  un- 
derweight,  220. 

Sunlight,  benefits  of,  to  air, 
14. 

Sweden,  American  ideals  of 
perfect  manhood  and 
womanhood  inferior  to 
those  of,  4;  attention  to 
individual  hygiene  in, 
and  decline  in  death  rate, 
159 ;  mortality  statistics 
of,   286,   292. 


Sweetbreads,  excess  of  acids 
produced  by,  39;  among 
the  worst  foods,  48. 

Sweets,  table  of  food  values 
of,  182;  time  for  taking, 
220. 

Swimming,  as  exercise,  94; 
an  example  of  healthful 
activity  and  relaxation, 
101-102;  for  overweight, 
217. 

Syphilis,  destructive  effect 
of,  78 ;  resistance  to, 
weakened  by  alcohol,  240. 

Systemic  injuries,  from 
mouth  infection,   80-81. 

Table,  posture  in  sitting  at 
a,  61. 

Tea,  degree  of  injury  from, 
66. 

Teeth,  benefits  to,  from 
hard  foods,  41;  evils  of 
insufficient  mastication, 
44;  infection  from  de- 
cayed, 78-83 ;  danger  from 
over-dentistried,  83 ;  meth- 
od of  cleansing,  84-85;  pe- 
riodic examinations  and 
cleanings,  86-87;  question 
of  saving,  at  expense  of 
other  parts  of  body,  87; 
correction  of  irregulari- 
ties, 87-88;  care  of  tem- 
porary, 88;  results  of 
teeth  hygiene,  88;  mal- 
formation of,  a  cause  of 
nasal  obstruction  and 
colds,  272. 

Temperature  of  living-rooms 
and  work-rooms,   11. 

Tents  for  outdoor  sleeping, 
23-24. 

Thinking,  exercise  in,  97. 


[342] 


INDEX 


Thoughts,  effect  of  charac- 
ter of,  on  sleep,  104-105. 

Ticks,  diseases  spread  bv, 
74. 

Time,  taking  of,  for  hy- 
gienic living,  132-133. 

Tobacco,  injury  from  poison 
in,  65 ;  ill  effects  of,  68- 
69;  derivation  of,  250- 
251;  composition  of,  251- 
255;  effects  on  animals 
and  on  man,  255-265;  in- 
crease in  use  of,  267-268; 
references  concerning,  268- 
271. 

Tobacco  heart,  risks  accom- 
panying, 263. 

Tobacco  smoke,  air  vitiation 
from,  13:  amount  of  nico- 
tin  in,  254-255,  260-261. 

Toeing  out  and  toeing  in, 
60,  223. 

Tomatoes,  cellulose  in,  41; 
vitamins  supplied  by,  42; 
food  value  of,  176. 

Tongue,  cleansing,  vrith 
tooth-brush,  85. 

Tooth  powders  and  pastes, 
use  of,  85. 

Toxaemia,  autointoxication 
distinguished  from,  81-82. 

Traits,  subdivisibility  of 
each  individual  into,  ac- 
cording to  Mendelian  dis- 
covery, 295;  rules  result- 
ing from  inheritability  of, 
296;  physical,  known  to 
act  hereditarily,  297; 
mental,  297-298;  moral, 
298;  laws  governing  in- 
heritance of,  293 :  dis- 
tribution of,  298-300;  so- 
ciallv  noble  and  ignoble, 
300-301;     mating    of,    in 

[343] 


marriages,  304-305;  ma- 
turing of,  at  certain  ages, 
306;  dominant  and  reces- 
sive, 317-319;  need  of 
education  on  inheritabil- 
ity of,  323. 

Tree-swaying  exercise  for 
faulty  posture,  222. 

Tuberculosis,  outdoor  sleep- 
ing as  a  remedy  for,  21; 
sometimes  produced  by  the 
'■'consimiptive  stoop,"  57; 
infection  from  germs  of, 
71:  remote  causes  of, 
123;  primarily  a  house 
disease,  146;  liability  of 
different  races  to,  147; 
public  and  individual  hy- 
giene invoked  in  fight 
against,  159:  resistance 
to,  weakened  by  alcohol, 
240;  trend  of  death  rate 
from,  285;  application  of 
science  of  eugenics  to, 
299. 

Typhoid  fever,  death  rat« 
from,  285. 

Typhoid  germs,  guarding 
against,   72-73. 

Typhus,  carried  by  lice,  75. 


Ulcer  of  the  stomach,  some- 
times caused  by  focal  in- 
fection, 82. 

Underclothes,  benefits  of 
loose,  porous,  14;  suit- 
able material   for,    17. 

Underweight,  relation  of,  to 
longevity,  30-32;  deter- 
mination of,  31;  remedy 
for,  33;  life  insurance 
statistics  as  to,  219;  diet 
for,  219-220;  exercise  for, 
220. 


INDEX 


United  Kingdom,  consump- 
tion of  alcohol  in,  235, 
236. 

United  States,  consumption 
of  alcohol  in,  235,  236; 
trend  of  death  rate  in, 
281-285;  comparison  of 
death  rate  with  those  of 
other    countries,    286. 

Unity  of  hygiene,   121-126. 

Uric  acid,  caused  by  purins 
in  diet,  39. 

Urinary  system,  death  rates 
from  diseases  of,  284,  285. 

Vaccination,  overcoming 
prejudice  against,  163. 

Vacuum  cleaners,  advan- 
tages of,  13. 

Variety,  need  of,  in  work, 
92. 

Vegetables,  bulky  foods,  29 ; 
suitable  diet  for  middle 
life,  33-34;  objection  to 
some,  on  account  of  rich- 
ness in  protein,  39-40; 
cellulose  supplied  by,  41; 
vitamins  supplied  by,  42; 
acids  supplied  by,  43; 
among  the  best  foods,  48; 
laxative  food,  52;  table 
of  food  values  of,  175-176. 

Venereal  diseases,  infections 
from,  77-78;  resistance 
to,  weakened  by  alcohol, 
240. 

Ventilation,  importance  of, 
7;  motion,  coolness,  hu- 
midity, and  freshness  of 
air  chief  features  of,  7; 
overemphasis  of  danger 
from  drafts,  8-9 ;  by 
means  of  windows,  9;  use 
of    window-boards,    9-10; 

[ 


air-fans  as  a  help  in,  10; 
heating  systems  and,  10- 
1 1 ;  importance  of  cool  air 
and  enervating  effect  of 
hot,  10-11;  dryness  and 
humidity  of  air,  11-12; 
relation  of  clothing  to, 
14-18;  necessitated  by 
conditions  of  civilization, 
147;  as  a  preventive  of 
colds,  275. 

Vermin,  diseases  spread  by, 
74-75. 

Vertigo,  causes  of,  123. 

Vital  resistance,  increased 
by  outdoor  sleeping,  21- 
22. 

Vital  surplus,  conservation 
of,  5. 

Vitamins  in  foods,  42;  im- 
portance of  well-being  of 
body,  42. 

Walking,  correct  posture  in, 
58-59;  as  exercise,  94; 
pleasures  of,  as  recrea- 
tion, 99;  for  overweight, 
217. 

Water,  drinking,  with 
meals,  48;  varying  effects 
of  habits  of  drinking,  on 
constipation,  52 ;  freeing 
from  typhoid  germs,  72; 
importance  of  pure  sup- 
ply of,  162. 

Water  closets,  height  of 
seats  of,  54. 

Weak  feet,  causes  of,  60; 
disturbances  of  health  due 
to,  224;  means  of  detect- 
ing, 224-225. 

Weight,  relation  of,  to  lon- 
gevity, 30-32;  the  correct 
average,    213-214;    stand- 

344] 


INDEX 


ards  for,  at  various  ages 
and  heights,  214;  avoid- 
ance of  sudden  reduction 
in,  217-218.  See  Over- 
weight and  Underweight. 

Wheat-brai.,  a  preventive  of 
constipation,  52. 

Whisky,  not  to  be  taken 
for  colds,  280.  See  Al- 
cohol. 

Wholesale  costs  of  un- 
cooked ingredients  of 
standard  foods,  192-193. 

Will,  exercise  of  the,  97-98; 
effort  of,  necessary  to  hy- 
gienic living,   126-127. 

Window-boards,  use  of,  9-10. 

Windows,  best  ventilation  to 
be  had  through,  9. 

Wood  fires  as  ventilators, 
10. 

Woody  fiber  necessary  in 
diet,  41. 

Wool,  use  of,  in  clothing, 
17, 

Work,  normal,  one  of  the 
gTeat    blessings     of    life, 


91;  arrangement  of  hours 
for,  92;  need  of  variety 
of,  92.     See  Labor. 

Work  and  play,  the  two 
great  forms  of  activity, 
89;  adjusting  the  propor- 
tion of,  90. 

Working  conditions,  disad- 
vantages of  the  poor  re- 
garding, 128-129. 

Worry,  physical  sources  of, 
105-106;  physical  effects 
of,  112;  practising  art  of 
serenity  as  an  offset  to, 
113;  ailments  aggravated 
by,    123. 

Writer's  cramp,  cause  of, 
62. 

Yard-arm  exercise  for  faul- 
ty posture,  221-222. 

Yellow  fever,  carried  by 
mosquitoes,  71. 

Zhebrovski,  E.  A.,  experi- 
ments of,  with  cigaret- 
smoking  rabbits,   255. 


[345] 


RA776 
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